Dumbbell Snatch being performed with proper form

How to do a Dumbbell Snatch

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
289,197
Popularity Rank
763rd
Difficulty
Intermediate
Hamstrings Strength
86 mSCORE 35th
Equipment Required

Workouts with Dumbbell Snatch

    Target muscles worked

    Primary Muscles
    Hamstrings
    Secondary Muscles
    Back

    Instructions for Proper Form

    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 Form 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.

    Weight & 1 Rep Max Calculator

    Average Dumbbell 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.

    • beginner
      8
      reps
      20
      lbs
      1 Rep Max
      25
      lbs
    • intermediate
      8
      reps
      25
      lbs
      30
      lbs
    • advanced
      8
      reps
      30
      lbs
      40
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Dumbbell Snatch

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    1. 1. Dumbbell Romanian Deadlift

      Photo of Dumbbell Romanian Deadlift being performed
      97.6 mSCORESWAPPED 261 TIMES

      This 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.

    2. 2. Dumbbell Good Morning

      Photo of Dumbbell Good Morning being performed
      63.8 mSCORESWAPPED 239 TIMES

      The 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.

    3. 3. Dumbbell Clean

      Photo of Dumbbell Clean being performed
      88.6 mSCORESWAPPED 188 TIMES

      Dumbbell 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.

    4. 4. Dumbbell Stiff Legged Deadlift

      Photo of Dumbbell Stiff Legged Deadlift being performed
      89.2 mSCORESWAPPED 176 TIMES

      Dumbbell 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.

    5. 5. Single Leg Romanian Deadlift

      Photo of Single Leg Romanian Deadlift being performed
      80.8 mSCORESWAPPED 176 TIMES

      Single 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.

    6. 6. Dumbbell Hang Snatch

      Photo of Dumbbell Hang Snatch being performed
      83.5 mSCORESWAPPED 105 TIMES

      A powerful, single-arm exercise that works the entire body, focusing on explosive strength from the hang position. It challenges coordination and balance, promoting unilateral strength and improving athletic capabilities.

    7. 7. Dumbbell Romanian Deadlift to Bent Over Row

      Photo of Dumbbell Romanian Deadlift to Bent Over Row being performed
      67.9 mSCORESWAPPED 96 TIMES

      The 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.

    8. 8. Kettlebell Swing

      Photo of Kettlebell Swing being performed
      87.3 mSCORESWAPPED 94 TIMES

      Kettlebell 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.

    9. 9. Dumbbell Romanian Deadlift to Shrug

      Photo of Dumbbell Romanian Deadlift to Shrug being performed
      68.5 mSCORESWAPPED 89 TIMES

      The 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.

    10. 10. Kettlebell Sumo Squat

      Photo of Kettlebell Sumo Squat being performed
      87.3 mSCORESWAPPED 84 TIMES

      Kettlebell 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.