Back to library

Exercise Library

Dumbbell Snatch

A single-dumbbell floor-to-overhead snatch, a lower-skill alternative to the barbell snatch for training explosive hip extension and overhead control.

OlympicDumbbellExplosive pull to overhead
GoLightWeight mediadumbbell-snatch

Demonstration coming soon

Primary

GlutesDeltoids

Secondary

HamstringsTrapeziusCoreSpinal erectors

Equipment

Dumbbell

Pattern

Explosive pull to overhead

Setup

  1. 01Stand with feet shoulder width and a dumbbell on the floor between them.
  2. 02Hinge at the hips with a flat back and take a firm grip.
  3. 03Keep the working arm long and the chest proud.
  4. 04Brace before the bell leaves the floor.

Execution

  1. 01Push the floor away and extend the hips and knees explosively.
  2. 02Keep the dumbbell close as it rides up the midline with a high elbow.
  3. 03Punch under slightly and receive the bell locked out overhead.
  4. 04Stand tall, then lower to the shoulder and back to the floor between reps.

Checkpoints

  • -Hip snap, not the arm, launches the dumbbell.
  • -Bell path is vertical and close to the torso.
  • -Elbow locks out at the moment of the catch.
  • -Flat back on every descent to the floor.

Common mistakes

  • -Looping the dumbbell out and around instead of straight up.
  • -Slow hips with an early arm pull.
  • -Pressing out a soft lockout.
  • -Rounding the lumbar spine reaching back to the floor.

Programming notes

  • -Use 3 to 5 sets of 3 to 6 reps per arm for power, alternating arms.
  • -Higher-rep alternating sets of 10 to 20 total work well for conditioning.
  • -Choose a load you can lock out crisply every rep.

Related exercises

Dumbbell One Arm Snatch

Dumbbell / Olympic

Kettlebell Snatch

Kettlebell / Olympic

Dumbbell Clean

Dumbbell / Olympic

Power Snatch

Barbell / Olympic

Almost there

Coming soon to iOS & Android

GoLightWeight is in the final stretch. Free to download, no account required to start.

Coming soonApp Store
Coming soonGoogle Play