How to do a Double Dumbbell Hang Snatch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Double Dumbbell Hang Snatch
Workouts with Double Dumbbell Hang Snatch
Target muscles worked
Instructions for Proper Form
This variation focuses on explosive power from the hang position, targeting the shoulders, back, and legs. Using two dumbbells enhances coordination and balance, making it a valuable exercise for developing functional strength and power.
- Grasp a dumbbell in each hand.
- Stand with your feet just wider than shoulder-width apart.
- Hold the dumbbells in front of your thighs, palms facing you.
- Engage your core, straighten your back, and keep your chest up to maintain proper form.
- Hinge your hips back and bend your knees to lower the dumbbells toward the floor—your elbows should be outside of your knees at the lowest point.
- Perform the next steps in one fluid motion.
- Extend your legs and drive your hips forward by engaging your quads, glutes and hamstrings.
- As you reach a standing position, raise yourself onto your toes by engaging your calves.
- Simultaneously engage your back and shoulders to raise the dumbbells overhead.
- As you raise the dumbbells, bend your knees slightly to drop under them—the dumbbells should be above and slightly behind your head at the top of the movement.
- Hold this position for a moment.
- Return to the starting position.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanWeight & 1 Rep Max Calculator
Average Double Dumbbell Hang Snatch standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps20lbs1 Rep Max25lbs
- intermediate8reps25lbs30lbs
- advanced8reps30lbs40lbs
Enter your stats to calculate your Reps & Weight
Alternative Exercises to Double Dumbbell Hang Snatch
1. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 991 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
- Beginner
- Hamstrings
- Dumbbells
2. Dumbbell Good Morning
63.8 mSCORESWAPPED 630 TIMESThe Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.
- Beginner
- Hamstrings
- Dumbbells
3. Single Leg Romanian Deadlift
80.8 mSCORESWAPPED 561 TIMESSingle Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.
- Intermediate
- Hamstrings
- Dumbbells
4. Dumbbell Clean
88.6 mSCORESWAPPED 458 TIMESDumbbell Clean is a variation on the more standard Clean. Like other Clean variations, this is a compound, explosive movement that targets a wide range of muscle groups. The use of dumbbells makes this exercise much more accessible to anyone unfamiliar with Cleans in general as you can use lighter weight. In addition dumbbells can help more advanced lifters build stability, as well as identify and address imbalances between sides.
- Beginner
- Hamstrings
- Dumbbells
5. Dumbbell Romanian Deadlift to Calf Raise
63.1 mSCORESWAPPED 440 TIMESThe Dumbbell Romanian Deadlift to Calf Raise is a compound exercise that effectively combines the hamstring and glute activation of the Romanian Deadlift (RDL) with the calf-strengthening benefits of a calf raise. Holding dumbbells, the movement starts with an RDL, hinging at the hips to lower the weights while keeping the back straight, then transitions into a calf raise by lifting onto the toes at the stand-up phase. This exercise not only targets the posterior chain but also improves lower leg strength and balance, making it ideal for those looking to enhance lower body power and stability in a single, efficient movement.
- Beginner
- Hamstrings
- Dumbbells
6. Dumbbell Romanian Deadlift to Bent Over Row
67.9 mSCORESWAPPED 433 TIMESThe Dumbbell Romanian Deadlift to Bent Over Row is a compound exercise that effectively targets the posterior chain, including the hamstrings and glutes, followed by the upper back and lats during the rowing component. Beginning with a dumbbell in each hand, you hinge at the hips to lower the dumbbells towards the ground, keeping your back flat. Once in the bent-over position, you perform a row by pulling the dumbbells towards your torso, then return to the standing position. This combination exercise enhances lower body strength and flexibility while simultaneously improving upper body muscle definition and back strength, making it a comprehensive and efficient workout option.
- Beginner
- Hamstrings
- Dumbbells
7. Dumbbell Romanian Deadlift to Shrug
68.5 mSCORESWAPPED 422 TIMESThe Dumbbell Romanian Deadlift to Shrug combines the hamstring and glute focus of the RDL with upper back strengthening via a shrug. Executing a hip hinge with dumbbells, followed by a shoulder shrug at the top, this exercise effectively targets the posterior chain and traps. It's an efficient way to enhance lower body strength and upper back muscle definition in one movement.
- Beginner
- Hamstrings
- Dumbbells
8. Dumbbell Stiff Legged Deadlift
89.2 mSCORESWAPPED 283 TIMESDumbbell Stiff Legged Deadlift is a variation on the more standard Romanian Deadlift. The use of dumbbells allows for a bit less stability than a barbell variation, while also giving you more freedom in your range of motion. This is a great exercise for anyone looking to improve or work towards Romanian Deadlifts.
- Beginner
- Hamstrings
- Dumbbells
9. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 280 TIMESKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
- Intermediate
- Hamstrings
- Kettlebells
10. Kettlebell Swing
87.3 mSCORESWAPPED 266 TIMESKettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.
- Intermediate
- Hamstrings
- Kettlebells