Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
AdvancedCompoundDumbbell
Dumbbell One Arm Snatch
Glutes · Upper Legs
5
sets
4–6
reps
3m
Rest time
~9
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- 2
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- 3
Lower the dumbbell towards the ground, keeping it close to your body.
- 4
Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
- 5
As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
- 6
Catch the dumbbell overhead with a slight bend in your knees and hips.
- 7
Lower the dumbbell back down to the starting position in a controlled manner.
- 8
Repeat for the desired number of repetitions, then switch to the other arm.
Muscles worked
Primary
Glutes
hamstrings
Secondary
hamstringsquadricepscore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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