Dumbbell Snatch

DEMONSTRATED BY:

Dumbbell Snatch

Power Intermediate Full Body

Muscles & Biomechanics

Primary Gluteus Maximus, Hamstrings, Deltoids

Secondary Quadriceps, Trapezius, Lats, Core

Joint actions Triple extension (hip/knee/ankle), shoulder flexion & overhead stability

Equipment & Setup

• Single dumbbell (or kettlebell)
• Start with the dumbbell between the feet
• Feet ~ hip to shoulder-width, weight mid-foot
• Hinge at hips, neutral spine, shoulders over the weight

Execution

1. Set your brace and keep the dumbbell close
2. Drive through the floor to stand explosively (hips extend fast)
3. Guide the dumbbell upward (don’t “curl” it)
4. Punch the hand to the ceiling and lock out overhead
5. Stand tall, then return the dumbbell back between the feet with control

Tempo Explosive up, controlled return

Breathing Inhale & brace before the pull, exhale after lockout or at the top

Coaching Cues

• Hips first, arm second
• Keep it close to the body
• Fast hips, quiet shoulder
• Punch up, ribs down

Common Errors

• Pulling with the arm too early
• Letting the dumbbell swing away from the body
• Rounding the back in the setup
• Unstable overhead lockout (ribs flared / soft elbow)

Programming Guidelines

Power / Conditioning 3–6 reps/side · 3–6 sets · Rest 60–120 sec

Strength-Endurance 6–10 reps/side · 3–5 sets · Rest 45–90 sec

Coaching Notes

Prioritize a clean hinge and explosive hip drive. The dumbbell should travel close to the body and finish in a stable, stacked overhead position (wrist over elbow over shoulder over hip). Reduce load if overhead control or spinal position breaks.