How to do a Double Dumbbell Power Snatch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Double Dumbbell Power Snatch
Workouts with Double Dumbbell Power Snatch
Target muscles worked
Instructions for Proper Form
A compound, full-body exercise that improves power, strength, and coordination. Using two dumbbells increases the challenge for grip and shoulder stability, offering a dynamic movement that benefits explosive strength and athletic performance.
- 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.
- Engage your quads, glutes, and hamstrings to extend your legs and raise the dumbbells to just above your knees in a hanging position.
- Explosively extend your legs and drive your hips forward to stand.
- As you reach a standing, raise yourself onto your toes by engaging your calves.
- Simultaneously engage your back and shoulders to further 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.
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Alternative Exercises to Double Dumbbell Power Snatch
1. Dumbbell Squat
94.1 mSCORESWAPPED 1,310 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
2. Dumbbell Lunge
97.6 mSCORESWAPPED 1,014 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
3. Air Squats
92.1 mSCORESWAPPED 858 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
4. Dumbbell Sumo Squat
81 mSCORESWAPPED 850 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
5. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 697 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
6. Leg Extension
99.4 mSCORESWAPPED 645 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
7. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 583 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
8. Lunge
90.8 mSCORESWAPPED 344 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
- Beginner
- Quads
9. Dumbbell Thruster
62.6 mSCORESWAPPED 325 TIMESAdapts the traditional Thruster to use dumbbells, offering greater range of motion and requiring more stabilization. This variation targets the legs, shoulders, and core, improving overall strength, balance, and mobility. Suitable for individuals at all fitness levels, the Dumbbell Thruster is perfect for home workouts or when seeking to add variety to full-body training.
10. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 316 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.