Dumbbell Snatches
Stand over a dumbbell. Hinge, keep back flat, drive through hips and pull the dumbbell overhead in one motion; lock out and control down. Alternate arms. Builds explosive, full-body strength.
Updated
Primary muscles: Hamstrings, Glutes, Shoulders. Supporting muscles: Quadriceps, Triceps, Core, Lower Back. Equipment: Dumbbells.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand with the dumbbell between the feet and feet about hip-width.
- Hinge at the hips and grip the dumbbell with one hand, free arm relaxed.
- Brace the core and keep the shoulder over the dumbbell.
- Drive through the legs and extend the hips hard, keeping the dumbbell close along the body.
- Punch the working arm up to receive the dumbbell overhead with the elbow locked.
- Stand tall, then lower the dumbbell under control and reset for the next rep.
Watch for
- Pulling early with the arm before the hips extend.
- Letting the dumbbell swing wide away from the body.
- Catching with a soft elbow or unstable shoulder.
Breathing
Inhale and brace before the pull, exhale after the catch is stable.
Tip
Alternate arms each rep or each set; the snatch is a unilateral lift, so even out total reps per side.
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