{"id":6179,"date":"2026-05-02T17:27:05","date_gmt":"2026-05-02T09:27:05","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6179"},"modified":"2026-05-15T17:02:48","modified_gmt":"2026-05-15T09:02:48","slug":"snatch-dumbel-lengan-tunggal","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/id\/exercise\/single-arm-dumbbell-snatch\/","title":{"rendered":"Snatch Dumbbell Lengan Tunggal"},"content":{"rendered":"

A premier power-building exercise that develops high-velocity hip extension and shoulder stability, essential for dynamic combat movements.<\/p>\n\n\n\n

Standar Pelaksanaan<\/strong>:<\/p>\n\n\n\n

    \n
  1. The Stance<\/strong>: Feet shoulder-width apart, dumbbell on the floor between your feet.<\/li>\n\n\n\n
  2. The Pull<\/strong>: Drive through your heels and explosively extend your hips. Pull the dumbbell upward close to your body.<\/li>\n\n\n\n
  3. The Catch<\/strong>: Punch the weight toward the ceiling, catching it with a locked-out arm while dropping into a partial squat.<\/li>\n\n\n\n
  4. The Finish<\/strong>: Stand up fully with the weight overhead before controlling it back to the ground.<\/li>\n<\/ol>\n\n\n\n

    200+ FCS Combat Application<\/strong>: Develops the explosive “triple extension” (ankles, knees, hips) required for launching high-power strikes or surging forward for a takedown.<\/p>","protected":false},"excerpt":{"rendered":"

    A premier power-building exercise that develops high-velocity hip extension and shoulder stability, essential for dynamic combat movements. Execution Standards: 200+ FCS Combat Application: Develops the explosive “triple extension” (ankles, knees, hips) required for launching high-power strikes or surging forward for a takedown.<\/p>","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":false},"equipment":[649],"exercise_category":[695],"target_muscle":[652,653,654,650],"class_list":["post-6179","exercise","type-exercise","status-publish","hentry","equipment-dumbbell","exercise_category-strength-conditioning","target_muscle-core","target_muscle-glutes","target_muscle-hamstrings","target_muscle-shoulders"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise\/6179","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/types\/exercise"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/media?parent=6179"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/equipment?post=6179"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise_category?post=6179"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/target_muscle?post=6179"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}