View Full Version : One armed snatches

07-27-2007, 10:28 PM
I want to try these out as they seem fun. I would like to have someone teach me how to do it but I dont think thats possible. Are one armed snatches the type of excercise I can learn through the internet?

07-28-2007, 10:06 AM
I think that they are a fairly easy lift to learn. Our football program uses them to help teach kids who cant snatch to well...snatch.

Start with the dumbell between your legs. Remember to push your hips back and keep an arch in your back. Im by no means an expert olympic lifter and Im positive that some one can describe the pull better than me, but I like the think mainly about snapping my hips hard and the rest will follow. Once you have pulled catch the dumbell above your head by getting hips down and back. You will be in a very similar position to that of your start.

Hope this helps.

07-28-2007, 12:09 PM
Another thing to keep in mind is to keep the DB or BB close to your body, and keep your elbows high, almost like when pull-starting a lawn mower except straight up. You should not be pressing it out at the top with your arm, but rather you should dip under the weight once it gets to about shoulder level. "Snap" it up, don't press it. Once you get the technique down, it'll get much easier. I was up to 130lbs on one-arm snatches (with a barbell, which takes some balance!) and plan to start doing them again with the hopes of being able to do 135 for reps with a barbell. However, I'd start lighter, lke with say 60-70lbs to really get the form down.

07-28-2007, 12:57 PM
Im going to stick to dumbbells first. And go even lighter than that to get the form down.

And when its at shoulder level, where is the power for the snap coming from? Not the arm...

Sleepy Guy
07-28-2007, 02:57 PM
To expand a bit. Start with the dumbell between the legs in a shoulder width stance. Keep your ass low and hips back, arm fully extended and shoulders forward.

Stand up as it to deadlift, legs then back then traps launching the weight up. Keep it close to the body, bend your arm at the last moment and catch the weight with your arm fully extended. Dip under the weight to catch it. It should all be one fluid movement.

If done right it should be fast and feel almost easy. Speed is a big part and as you learn you can duck further under it to allow lifting heavier weights.

07-28-2007, 08:51 PM
^ Good synopsis. Guess he explained it better than I could. I just kind of taught myself how to do it and went by feel. Caught on pretty quick, though.

07-29-2007, 02:00 AM
Not everyone can be so lucky Guido :p

07-29-2007, 04:04 AM
I recently posted a link in the GPP forum that does an excellent job at coaching the 1 arm snatch ... as well as many other movements.

07-30-2007, 10:33 PM
I did more snatches today and I think im getting the hang of it. I dont know if this is normal or not, but sometimes I try it and it feels perfect and others feel like complete ****. Its almost like rolling the dice.

07-31-2007, 08:28 AM
That's normal, BF. It'll be like that till you really get the form down consistently because it is such a technique dependent lift.