Have you ever seen someone do a Dumbbell Snatch and thought, “That looks awesome!”?
It’s not just about looking cool—it’s a great way to build strength and power all at once.
If you're new to working out or looking to mix things up, the Dumbbell Snatch can add a fun challenge to your routine.
Ready to give it a try?
Let’s break it down and see how you can nail this move:
Related: Dumbbell Tate Press
How To Do Dumbbell Snatch?
Here’s a step-by-step guide on how to perform the Dumbbell Snatch:
Set Up:
- Stand with feet shoulder-width apart, with a dumbbell placed on the floor between your feet.
- Keep your chest tall, back straight, and core engaged.
- Reach down with one hand to grab the dumbbell, keeping your hips low and back flat.
Lift-Off (Start Position):
- Push through your heels to start the movement, keeping the dumbbell close to your body.
- Your arm should be straight and fully extended as you begin lifting the dumbbell.
First Pull (Leg Drive):
- Drive through your legs and extend your hips while keeping the dumbbell close to your body.
- Your knees and hips should straighten simultaneously, and your back should remain neutral.
Explosive Second Pull:
- As the dumbbell reaches chest height, explosively extend your hips, knees, and ankles.
- At this point, you should “shrug” your shoulders, while pulling the dumbbell up toward your overhead position.
Transition to the Catch:
- Quickly drop your body underneath the dumbbell by bending your knees and hips.
- Catch the dumbbell overhead with a straight arm, ensuring your wrist stays neutral and stable.
Lower the Dumbbell:
- Reverse the motion by bringing the dumbbell back down in a controlled manner.
- Reset and repeat the movement for your desired number of reps.
Switch Hands:
- After completing your set on one side, switch to the other hand and repeat the same steps.
What Muscles Does a Dumbbell Snatch Work?
The Dumbbell Snatch is a full-body exercise that engages multiple muscle groups. Here's a breakdown of the key muscles worked:
Legs:
- Quadriceps (front of thighs): Active during the squat and as you extend your knees in the initial pull.
- Hamstrings (back of thighs): Engaged when you bend down to pick up the dumbbell and during the hip extension phase.
- Glutes (buttocks): Work hard during the hip thrust to help propel the dumbbell upward.
Core:
- Abdominals: Engage to stabilize your torso throughout the movement and prevent excessive arching of the back.
- Obliques: Assist with rotational stability, especially as you drop underneath the dumbbell.
Back:
- Latissimus Dorsi (upper back): Active when pulling the dumbbell up and keeping it close to the body.
- Rhomboids and Trapezius (upper and middle back): Help with the shrugging motion and shoulder stabilization during the lift.
- Erector Spinae (lower back): Stabilizes the spine during the initial pull and the catch phase.
Shoulders:
- Deltoids (shoulders): Primarily worked when you raise the dumbbell overhead, particularly in the final portion of the lift.
Arms:
- Biceps: Help with the initial pull as you lift the dumbbell off the floor.
- Triceps: Engaged when locking out the arm overhead to stabilize the dumbbell.
Hips:
- Hip Flexors: Engaged during the squat and when driving the hips upward as part of the explosive movement.
Pro-Recommended Tips For Dumbbell Snatch
Here are some helpful tips for performing the Dumbbell Snatch correctly:
1. Use Your Legs, Not Just Your Back
Focus on using your legs for the initial drive. Push through your heels and extend your hips and knees explosively to generate power.
2. Keep the Dumbbell Close
As you lift, keep the dumbbell close to your body, particularly in the first pull. This reduces the risk of swinging and helps you maintain control.
3. Explode Up
The key to a successful snatch is an explosive upward motion. Extend your hips, knees, and ankles simultaneously (like jumping) to create upward momentum.
4. Use the Shrug
As the dumbbell passes chest height, perform a shoulder shrug to help propel the weight upwards, ensuring it reaches overhead.
5. Drop Underneath the Dumbbell
As the dumbbell rises, quickly dip your knees and drop your body underneath it to catch the weight overhead. This helps reduce the distance the dumbbell travels and improves efficiency.
6. Lock Out Your Arm
Once you’ve caught the dumbbell overhead, fully extend your arm and stabilize your shoulder to ensure the weight is secure and your body is upright.
Common Mistakes to Avoid
Here are some common mistakes you should avoid when doing the Dumbbell Snatch:
1. Rounding the Back
Never round your lower back when lifting the dumbbell from the floor, as this puts excessive strain on your spine. Keep your chest up and your back flat.
2. Using Too Much Arm Strength
Relying too much on your arms instead of your legs for power will make the movement inefficient and increase the risk of injury. The legs should drive the motion.
3. Overextending or Underextending the Arm
Avoid having a bent arm during the overhead catch. Ensure your arm is fully extended, with the dumbbell in a stable, locked-out position.
4. Not Catching Underneath the Dumbbell Quickly
Failing to drop your body under the dumbbell can cause you to lose control or limit the height the dumbbell reaches. The quicker you drop, the less distance the dumbbell has to travel.
5. Using Too Much Weight
If you’re new to the dumbbell snatch, start with a lighter weight to master the technique. Using too heavy a dumbbell can compromise form and increase injury risk.
6. Letting the Dumbbell Swing Away from Your Body
Don’t let the dumbbell drift out in front of you during the pull. It should stay as close to your body as possible to ensure better control.
7. Not Resetting Between Reps
Each repetition should begin from a reset position to ensure consistent form. Avoid swinging the dumbbell or using momentum from previous reps.
Best Dumbbell Snatch Workouts
Here are some of the best Dumbbell Snatch workouts:
- Dumbbell Snatch + Push Press
- Dumbbell Snatch + Burpee
- Alternating Dumbbell Snatch
- Dumbbell Snatch to Overhead Lunge
- Dumbbell Snatch + Squat Thrusters
- Dumbbell Snatch EMOM (Every Minute on the Minute)
- Dumbbell Snatch Ladder
- Single-Arm Dumbbell Snatch AMRAP (As Many Rounds As Possible)
- Dumbbell Snatch + Renegade Rows
- Dumbbell Snatch Complex (Snatch, Squat, Press)
Wrapping Up
How did it feel to snatch that dumbbell overhead? Pretty great, right?
The Dumbbell Snatch works your whole body, helping you get stronger and more powerful.
With a little practice, you’ll be doing it like a pro.
