Dumbbell Snatch
- Intermediate
- Functional
- Hybrid race
- Home
The dumbbell snatch hinges down to grip the dumbbell, then drives through the hips to pull it close to your body and punch it straight overhead in one motion. It trains the glutes, hamstrings and front delts as a fast, whole-body pull. Intermediate lifters use it in functional training, hybrid races or at home, for weight and reps in higher-intensity formats.
- Muscles
- Glutes, Hamstrings, Front delts
- Equipment
- Dumbbells
- Logged as
- Weight and reps
How to
- Set the dumbbell on the floor between your feet.
- Hinge down, grip it, and drive up explosively.
- Pull the dumbbell close to your body and punch it overhead.
- Lock out, then lower and alternate hands if planned.
Form cues
- Push hard through your heels as you stand up.
- Punch your hand toward the ceiling at the top.
- Exhale sharply as you drive through your hips.
Common mistakes
- Dumbbell swings away from the body mid-pull. Keep the dumbbell brushing your body on the way up.
- Catch overhead lands with a bent elbow. Punch your arm fully straight at the top.
- Hips finish the pull too early. Let your hips and legs drive before you pull.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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