Full body
Dumbbell Snatch
A powerful full body move: you pull one dumbbell from the floor to overhead in one smooth motion. It trains your hips, legs, back and shoulders to work together fast.
- Works
- Glutes, hamstrings, front shoulders, traps, core
- Equipment
- One dumbbell
- Load
- Medium
How to do it
- 1Stand with your feet about shoulder width apart and one dumbbell on the floor between them.
- 2Push your hips back and bend your knees to grab the handle with one hand, back flat.
- 3Drive hard through your legs and hips to stand up fast. Let the dumbbell travel up close to your body, then punch your arm straight overhead.
- 4Bring the dumbbell down to your shoulder, then hinge to lower it to the floor. Switch hands for the next rep.
Cues
- The power comes from your hips, not your arm.
- Keep it close on the way up, like you're pulling up a zipper.
- Finish with your arm straight and your biceps by your ear.
Common mistakes
- Lifting it with your arm. Let your legs and hips launch the dumbbell. Your arm just guides it overhead.
- Swinging it out in front. A wide arc pulls on your shoulder and lower back. Keep it close to your body.
- Rounding your back to pick it up. Bend your knees as much as you need so you can grab it with a flat back.
Easier
Go lighter, or start each rep with the dumbbell just above your knees instead of on the floor.
Harder
Hold the dumbbell overhead for 1 second on each rep, or do all your reps on one arm before switching.
Try it: 3 sets of 6 to 10 reps per side, alternating, or 30 seconds on and 30 off.
Is the dumbbell snatch good for beginners?
Yes, with a light dumbbell and some practice. Get comfortable with the dumbbell swing and the hip hinge first, then build up to it. Stop the set when your reps stop being smooth.
