Dumbbell Snatch

Technique

Start with a dumbbell on the floor between your feet, hips low and back flat. Explosively extend your hips and pull the dumbbell up close to your body in one continuous motion. As it reaches chest height, punch your arm up to catch it overhead with a locked-out elbow. Stand up fully to complete the rep, then lower it back down with control.

Steps

1. Stand over the dumbbell with your feet about shoulder-width apart.
2. Grip the dumbbell with one hand while keeping your hips low and back flat.
3. Drive through your feet and explosively extend your hips.
4. Guide the dumbbell close to your body in one continuous pull.
5. Punch your arm overhead and catch the dumbbell with a locked-out elbow.
6. Stand fully, then lower the dumbbell to the floor under control.

Common mistakes

• Rounding the back as the dumbbell leaves the floor
• Pulling mainly with the arm instead of driving through the hips
• Swinging the dumbbell far away from the body
• Catching the dumbbell with a bent elbow or unstable shoulder

Variations

• Hang dumbbell snatch
• Alternating dumbbell snatch
• Power-position dumbbell snatch
• Double-dumbbell snatch

FAQ