Unilateral Exercises
Source: CrossFit Inc

Unilateral Exercises To Help Crossfitters Identify & Destroy Weaknesses

If you think about Crossfit. almost all exercises are conjoint and / or bilateral movements. both or either the upper or lower body, and both arms or legs are used. Squat, Deadlift, Pullups … What is not often performed are unilateral or isolated movements.

5. Single Arm Dumbbell Snatch

The one arm dumbbell snatch is a great whole body exercise that blasts the shoulders, core and obliques. You also get explosive hip extension and this exercise can be used for cardiovascular endurance as well.


  1. Using an overhand grip, grab a dumbbell in one hand and stand with the feet slightly wider than shoulder-width apart. Descend your hips to the floor until your knees are bent at 90-degrees and the dumbbell is resting on the floor.
  2. Quickly pull the dumbbell toward the ceiling while simultaneously extending your knees and hips and raising your body on the balls of your feet. Keep the dumbbell close to your body.
  3. As the dumbbell reaches its highest point, quickly rotate your elbow under the weight and extend your arm. The dumbbell will rest over the top of your shoulder with the palm facing away from your body.

These can also be done with a kettlebell but it requires a bit more technique than the dumbbell version so you don’t slam your wrist with the kettlebell on each rep.

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