Dumbbell Single-Leg Snatch Deadlift
The Dumbbell Single-Leg Snatch Deadlift is a compound exercise that mainly works the glutes & hips, hamstrings and shoulders, with help from the hip abductors (outer thighs), core and lower back. You'll need: dumbbells.
Required Equipment
Dumbbell Single-Leg Snatch Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings; Front Shoulder (anterior deltoid)
Secondary
Hip Abductor (gluteus medius); Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
How to do the Dumbbell Single-Leg Snatch Deadlift
Setup
Stand on one leg with a dumbbell held in the opposite hand.
Keep your core engaged and maintain neutral spine alignment throughout the entire movement.
The Deadlift Portion
With a slight bend in your standing knee, hinge forward at your hips, extending your free leg backward for balance.
Lower the dumbbell toward the floor, keeping it close to your shins, while keeping your back flat.
Return to a standing position.
The Snatch Portion
Once standing, pull the dumbbell close to your body in a vertical path.
As the weight reaches chest height, flip your elbow underneath and drive it overhead into a full extension.
Balance on your one leg carefully with your free arm extended to your side for stabilization.
Control the descent of the dumbbell back to the starting side position before transitioning into the next deadlift repetition.
Dumbbell Single-Leg Snatch Deadlift FAQs
What muscles does the Dumbbell Single-Leg Snatch Deadlift work?
The Dumbbell Single-Leg Snatch Deadlift mainly works the glutes & hips, hamstrings and shoulders, with help from the hip abductors (outer thighs), core and lower back. The main muscles are the gluteus maximus, hamstrings and anterior deltoid.
What equipment do you need for the Dumbbell Single-Leg Snatch Deadlift?
Dumbbells.
Is the Dumbbell Single-Leg Snatch Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Single-Leg Snatch Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
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