Full Body
Dumbbell Snatch
Develop explosive power and total-body coordination with this fundamental single-arm ballistic movement.
How to perform.
Follow the sequence — setup is half the lift.
Place a dumbbell on the floor between your feet and stand with your feet slightly wider than shoulder-width apart.
Hinge at your hips and bend your knees to grip the dumbbell with an overhand grip while keeping your chest up and back flat.
Drive through your heels explosively to extend your hips, knees, and ankles while pulling the dumbbell upward close to your body.
Shrug your shoulder and allow the momentum to carry the weight upward as you transition into a slight squat to catch the dumbbell overhead.
Punch the weight toward the ceiling to lock out your arm completely with your palm facing forward.
Stand up fully to complete the repetition before lowering the dumbbell back to the floor under control.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back during the initial pull
- Curling the weight like a lateral raise instead of using hip drive
- Pressing the weight overhead rather than catching it with momentum
- Allowing the dumbbell to travel too far away from the body's midline
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.