How to do a Dumbbell Snatch

Authored by Fitbod

About Dumbbell Snatch

Sets Logged
275,616
Popularity Rank
703rd
Difficulty
Intermediate
Hamstrings Strength
76 mSCORE 23rd
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Dumbbell Snatch is a variation on the more standard Snatch. Like other Snatch variations, this exercise is a compound, explosive exercise that targets a wide range of muscle groups. The use of dumbbells makes this exercise much more accessible to anyone unfamiliar with Snatches 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.

  1. Stand upright with your feet just outside shoulder width apart with a dumbbell positioned between your feet.
  2. Bend your knees and push your hips backward to allow you to grab ahold of the dumbbell with one hand.
  3. Explosively raise the dumbbell overhead keeping it close to your body until your arm is extended overhead. Maintain a squat position and then stand tall once you have found proper balance.
  4. Control the dumbbell back to your chest and then to the ground.

Common Mistakes

  • Level Shoulders

    Don’t allow one shoulder to move before the other. This will increase your risk of injury, and make the exercise less effective. Focus on keeping your core engaged, and your shoulders square.

  • Overusing Arms

    Although the dumbbell is significantly lighter than a barbell, and can likely be lifted into position with just the strength of your upper body, you still want to use your leg extension and hip hinge to generate most of the force.

Reps & Weight: How much to lift

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.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    17.5
    lbs
    22.5
    lbs
  • advanced
    8
    reps
    20
    lbs
    25
    lbs

Enter your stats to calculate your Reps & Weight