Split Squat One Arm
Dumbell Snatch
This is a great explosive exercise
for the entire body. It's fairly simple to learn and do...I find
the 1 arm dumbell snatch to be WAY easier to learn than the Olympic
barbell snatch. Plus, when you don't have bumper plates that you
can drop on the ground from overhead without cracking your floor,
the dumbell version of the snatch (or kettlebell) gives you a good
option.
This is also a KILLER
exercise for athletics.
If you want to build
power out of a crouch or split position, this is perfect and more
applicable than a barbell movement. When you think about it, it's
rare in any sport that you have your feet set beside each other
like with a regular Olympic lift. You're more likely to be in a
split position like with this exercise.
From a muscular standpoint,
explosive training hits the Type 2b muscle fibers, which are designed
for power and explosion. This type of training also helps tune your
nervous system for firing more motor units at once, which helps
build strength via motor learning.
Also, because you're
performing this with just one arm, you'll put great demands on the
core in terms of not only exploding the dumbell off the ground but
stabilizing the core during the exercise and also while holding
the dumbell overhead at the end of the movement.
So start with a moderate
weight dumbell (I started with a 65 lb dumbell the first time I
did it) until you learn the movement.
Get into a modified split
squat position. When I say modified, it won't be a classic position
where your torso is upright and your back knee is near the ground.
In this version, your
right leg is forward, you'll be gripping the dumbell with your left
hand, and your left leg is back and the knee is a bit off the ground.
Your back leg should be exerting forward pressure on the floor,
like a sprint start because when you explode out of the bottom,
you'll be pushing up and forward with that back leg, too.
Brace your right hand
on your right knee as you'll be pushing down hard on your knee to
give even a bit more assistance to the upward explosion.
Get ready to explode
up!
In one powerful movement,
explode the dumbell off the ground. Don't pop it off the ground...think
of it is a powerful squeeze and explosion off the ground, using
your whole body to accelerate the dumbell up in the air.
At this point, you're
primarily guiding the dumbell but still using upper body muscles
to help continue the upward movement. And, as I mentioned above,
as your exploding the dumbell off the ground, you're also pushing
forward with your back leg, bringing it forward and into a standing
position.
Come all the way to overhead
lockout with the dumbell and hold it for a few seconds.
Then set it back down
on the floor and go again with the other leg forward.
I've also got a straight-on
view of the exercise for you. In in this pic, you can more clearly
see how I've got my hand on my knee to lend upper body help to the
explosion out of the bottom.
Set the dumbell down
and repeat on the other side.
The first time I tried
this, I was really impressed with how well it worked not only my
legs but my core and posterior chain as well (the muscles down the
back of the body).
This development of power
out of a split squat position makes it a GREAT exercise not only
for athletes but for anybody who wants to develop more athletic
power and capability.
This exercise can also
be very easily done with a kettlebell instead of a dumbell, if you
prefer. You'll get the same benefits from it (and possibly more
because of the unique demands of the kettlebell snatch!).
About The Author
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Nick Nilsson has a degree
in Physical Education and Psychology and has been
inventing powerful new training techniques for more
than 20 years.
Nick is the author of
a number of bodybuilding eBooks (listed below) all
available by clicking
here and has written for a variety of
publications including Men's Fitness, Reps, Musclemag,
Bodybuilding.com and many others. He can be contacted
at betteru@fitstep.com.
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