How to do a Dumbbell Snatch

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

About this exercise

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

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.

Stand upright with your feet just outside shoulder width apart with a dumbbell positioned between your feet.
Bend your knees and push your hips backward to allow you to grab ahold of the dumbbell with one hand.
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.
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.