Health Advocate Blog

Workout of the Week: Single Arm Snatches

This week’s workout is Single Arm Snatches. Single Arm Snatches are a popular workout among CrossFit enthusiasts because it involves using momentum and engages multiple vital muscle groups, particularly your shoulders, calves, glutes, hamstrings, lower back, and triceps. This exercise is meant to be done with a dumbbell or kettle bell, but for less experienced exercisers, hold a small ball or weighted object in your hand and practice your form before you add weight. This exercise pays off dividends in muscle growth and lost body fat if performed properly.

Here’s how to do Single Arm Snatches:

  • Begin by standing with your feet shoulder-width apart, back straight, one hand holding a weight between your legs, and your free hand at your side or on your hip for added support.

Single Arm Snatch 1

  • Next, bend your knees and push your butt back, sinking your hips, remembering to keep your back straight.
  • Look straight ahead and swing the weight back between your legs.
  • Immediately reverse the direction and push forward with your hips and knees, accelerating the weight forward and pulling the weight upward with your arm. As the weight rises to your shoulder, punch straight up, using momentum and lock your arm holding the weight over your head.

Single Arm Snatch 2

  • Do these same steps for the opposite arm. Trying doing 2 sets of 10-15 reps per arm.


  • Begin by using a light weight, and if you are finishing your sets with ease, you can try using a heavier weight.
  • Be sure to do an equal amount of reps for both sides.
  • If you feel any pain or an abnormal amount of tension in your arm or shoulder, stop this exercise immediately and consult with your doctor.

We hope you’ll try Single Arm Snatches over the weekend and then build this exercise into your daily routine Monday through Friday of the coming week.

Want more fitness ideas? If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.