The single arm dumbbell snatch is derived from the olympic snatch which requires a barbell. This is a good exercise to learn first because it gets you used to the movements in the hips and shoulders. It’s an explosive exercise that requires leg strength, core strength, and shoulder stability.
Start off with a weight that you can handle easily. You should straddle the weight between your legs. Bend down and grab the dumbbell with one hand. Your butt should be back and your back needs to stay straight. The arm that you’re not using can float by your side.
The first movement should be to drive your hips forward explosively. Don’t start to pull the weight up until you are in triple extension. That means that your hips, knees and feet are fully extended and driving force through the floor.
Next, you want to shrug and bend your elbow as you pull the weight directly up your body line. The weight should fly up over your head. The final step is to catch it over your head in an athletic stance. Your core should be tight so your shoulder is stable.
Don’t let the weight float away from you. That will make the catch a lot harder, and it will also prevent you from snatching heavier weights.