How To Do Dumbbell Snatch

Dumbbell Snatch Exercise

Dumbbell Snatch is a challenging exercise that works the quadriceps, glutes, hamstrings, hips, lower back, rear shoulders, upper back and traps.

It also activates the abdominal muscles to keep the upper body stable and the lower back supported.

Dumbbell Snatch is an exercise that must be performed with speed and power. It requires precise technique, balance and mobility.

This is a great exercise to develop agility and coordination.

Dumbbell Snatch Progression & Mobility

  • Place a dumbbell between your legs. Assume a shoulder width position.
  • Bend at the hips and reach down to grab the dumbbell with one arm. Bend your knees and drop your hips lower than your shoulders. Your knees must be over your feet, shoulder directly in line with the dumbbell and arm perfectly straight. You can keep your free hand extended forward for stability. This is the starting position.
  • Push your feet through the floor and extend your knees. When the dumbbell is below knee level, drive your hips forward explosively. The force should throw the dumbbell up and over your head. Make sure to pull the dumbbell by keeping it close to the body as possible with the elbow pointing straight up.
  • At the top position, dip slightly to catch the weight. Your elbow must be fully locked out. The dumbbell, wrist and elbow must be in line with the shoulder.
  • Bring the dumbbell down to your shoulder before returning to the starting position.
  • Once you have completed the targeted number of reps or time period with one arm, switch and work the other arm. Perform the exact number of reps per arm.

Faults, Form and Technique

Starting out Dumbbell Snatch with a rounded back exposes you to serious injury.

Trying to use arm strength to bring the dumbbell up will slow down the exercise and may injure your elbow and shoulder.

Another common fault is dropping under the dumbbell with feet out too wide. This pushes your hips in and may cause you to lose balance.

Variations: Kettlebell Snatch

Dumbbell Snatch