Buzz
I’m thrilled that some of you joined me for the one-hand deadlift last week. Unusual yet fascinating, right? This week, we’re tackling another single-arm lift, and this one involves going overhead, making it even more impressive. It’s the one-handed dumbbell snatch.
Here’s the concept: you grip the weight and pull it off the ground with such force that it rises past your waist, possibly higher (while keeping your hand on it, naturally), and then you lower your body to catch it overhead with a fully extended arm.
A big shoutout to commenter Ash78 for highlighting that the dumbbell variation of this lift is more manageable for many people compared to the barbell version I favor. As always, my goal is for everyone to enjoy trying out new exercises, so the more inclusive the lift, the better.
(If you train with kettlebells or are into Crossfit, you’ve likely encountered the kettlebell variation of this lift. With a kettlebell, you need to flip it mid-air. I often end up hitting my forearm because I struggle with the kettlebell version, though I’ve heard proper technique eliminates this issue. A dumbbell avoids this problem, but feel free to use a kettlebell if you prefer.)
Here’s a video demonstrating how the lift is performed with a dumbbell:
Got it? If it still feels challenging, start with a very light dumbbell and gradually increase the weight as you become more comfortable.
I’ll be honest—I don’t have a video of myself doing the dumbbell version because I absolutely love lifting barbells overhead with one hand. (I know, it’s a bit odd.) This clip features lifts with 20kg and 25kg, roughly 44 and 55 pounds. I’m preparing for a competition next year where I’ll aim to max out this lift, so I’m just getting started. As per USAWA rules, you can use your free hand on your leg or body for support, as long as you release it at the end:
So, who’s ready to give it a shot? You don’t need to be perfect—just try the lift and see how it goes. And if you share a video on Insta, don’t forget to tag us at @Mytourdotcom! Have fun, and stay tuned for something even more unconventional next week.
