Dumbbell Snatch
10 reps
Explode one dumbbell from between your feet to overhead in one pull.
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HAMSTRINGS
Dumbbell Snatch
The dumbbell snatch is an explosive, full-body lift that drives a single dumbbell from the floor to overhead in one motion. Using a dumbbell makes the snatch far more approachable than the barbell version and lets you go lighter while learning. For seasoned lifters, the single-arm load builds stability and exposes imbalances.
How to do it
- 1
Stand with feet just outside shoulder-width and a dumbbell on the floor between them.
- 2
Bend your knees and push your hips back to grip the dumbbell with one hand.
- 3
Explosively drive the dumbbell overhead, keeping it close to your body until your arm locks out.
- 4
Dip into a slight squat as it rises, then stand tall once balanced.
- 5
Bring the dumbbell down to your chest, then lower it back to the floor.
- 6
Keep your shoulders square and let your legs and hips generate the power.