Explosive single-arm lift that moves a dumbbell from a hip-hinge into a locked overhead position, using hip and leg drive plus the upper back and shoulders.
How to do the Dumbbell Snatch#
- Stand with feet about hip-width, hold a dumbbell between your legs with a neutral grip, hinge at the hips and brace your core.
- Shift weight slightly to your heels and explosively extend your hips and knees to propel the dumbbell upward.
- Drive your shrug and pull your elbow up while keeping the dumbbell close to your body.
- Rotate your wrist as the weight rises and punch the dumbbell overhead until your arm is fully extended and your torso is upright.
- Lower the dumbbell under control back to the hinge or set it down between repetitions.
Muscles worked#
- Primary: Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Quads (Quadriceps Femoris)
- Secondary: Traps (Trapezius), Upper back (Rhomboids & Middle Trapezius), Front delts (Anterior Deltoid), Side delts (Lateral Deltoid), Lower back (Erector Spinae)
Common mistakes#
- Using the arm to lift instead of driving from the hips.
- Rounding the lower back during the hinge and pull.
- Failing to fully lock the arm overhead at the finish.
- Letting the dumbbell drift away from the body during the pull.
