Dumbbell Snatch
Stand with feet shoulder-width and a single dumbbell on the floor between your feet, hinging at the hips with a flat back to grip it with one hand. Explosively extend your hips, knees and ankles to drive the dumbbell upward close to your body in one smooth pull. As it rises, punch your hand up and rotate under it, catching the dumbbell locked out overhead with your arm straight. Stand tall to finish, then lower under control and repeat for the prescribed reps before switching sides.
How it is executed
- Stand with feet shoulder-width and a single dumbbell on the floor between your feet, hinging at the hips with a flat back to grip it with one hand.
- Explosively extend your hips, knees and ankles to drive the dumbbell upward close to your body in one smooth pull.
- As it rises, punch your hand up and rotate under it, catching the dumbbell locked out overhead with your arm straight.
- Stand tall to finish, then lower under control and repeat for the prescribed reps before switching sides.
- Muscles worked
- Back
- Primary muscle
- Trapezius
- Equipment
- Dumbbell
- Movement pattern
- Full body
- Difficulty
- Advanced
- What it is for
- Strength · Hypertrophy
