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Exercise guide
Dumbbell Snatch
An explosive single-arm lift driving a dumbbell from the floor to overhead in one fluid motion.
What this exercise works
- Muscles
- anterior deltoid · gluteus maximus · trapezius · erector spinae · hamstrings · quadriceps
- Goals
- power · strength
- Equipment
- Dumbbells
- Category
- Olympic weightlifting
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with feet shoulder-width apart, dumbbell on the floor between your feet.
- Hinge and grip the dumbbell with one hand.
- Explosively extend hips, knees, and ankles to pull the dumbbell upward.
- Punch the dumbbell overhead in one fluid motion.
- Lock out your arm and stabilize at the top.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Extend your hips and knees fully before pulling with your arm.
- Punch the dumbbell up to a stable overhead lockout.
- Keep the dumbbell close to your body as it rises.