Dumbbell Snatch
A one-arm lift where a dumbbell is driven from between the feet to overhead lockout in one explosive motion. It builds hip power, overhead stability and conditioning.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Front Delts
- Traps (Trapezius)
Secondary muscles
- Quadriceps
- Side Delts
- Triceps
- Obliques
- Lower Back (Erector Spinae)
- Cardiovascular System
- Sets
- 3–5
- Reps
- 5–10 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet shoulder-width and a dumbbell on the floor between the feet. Hinge and grip it with one hand, back flat and chest up.
Drive through the legs to lift the dumbbell, keeping it close.
Extend the hips explosively and pull the elbow high.
Punch the dumbbell overhead as you drop slightly under it, locking the arm.
Stand tall with the dumbbell overhead.
Lower it to the shoulder, then to the floor, and repeat or switch arms.
Breathing: Exhale as the dumbbell goes overhead and inhale as you return to the start.
Coaching tips
Legs and hips first
High elbow
Punch to lockout
Common mistakes
Rounding the back to pick up the dumbbell
Pressing it out overhead
Dumbbell swinging away from the body
Twisting the torso
Safety notes
Keep the free hand away from the dumbbell path.
Lower the dumbbell in stages rather than dropping it from overhead.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.