Single-Arm Alternating Dumbbell Power Snatch

Default prescription & biomechanics

Primary muscles

Glutes, Hamstrings, Quadriceps, Anterior Deltoid

Secondary muscles

Traps, Upper Back, Core

Equipment

Dumbbell

Movement pattern

Hinge (Dynamic force)

Difficulty

Intermediate

Working rep range

5-8 reps per set

Between-set interval

90 seconds rest

Intensity & MET

High (6.5 MET)

Step-by-step coaching cues

1. Straddle a dumbbell on the floor with a flat back and chest up.
2. Drive hard through the floor with your legs and zip the dumbbell vertically close to your torso.
3. Drop into a slight athletic dip as you punch the dumbbell to a stable overhead lockout.

Joint & safety considerations

Filtered for Lower Back, Shoulder Impingement sensitivity. When you flag lower back or shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Trap Bar (Hex Bar) Deadlift	Trap Bar swap	Trap Bar
Above-Knee Barbell Hang Power Clean	Barbell swap	Barbell
Barbell Power Clean	Barbell swap	Barbell
Deficit Barbell Deadlift	Barbell swap	Barbell
Single-Arm Kettlebell Snatch	Kettlebell swap	Kettlebell
45-Degree Glute-Ham Back Extension	Bodyweight swap	Bodyweight

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.