Dumbbell Snatch is a weightlifting movement on Fiz. Single-arm snatch with dumbbell. Primary muscles: shoulders, hamstrings, glutes. Scored by reps + weight. Featured in Backdraft, Spitfire, Upper Hybrid Blast.
Dumbbell Snatch
Single-arm snatch with dumbbell
Category
Weightliftingloaded barbell and dumbbell work
Logged as
Reps, Weight (kg)
Primary muscles
Shoulders, hamstrings, glutes
Secondary
Quads, upper back, core, forearms
Appears in
How to do a dumbbell snatch
4 steps- Set the dumbbell on the floor between your feet and hinge to grip it.
- Drive with the legs and hips and keep the dumbbell close to your body.
- Punch your hand through as it passes your face and lock it out overhead.
- Finish standing tall with the dumbbell stacked over your shoulder.
What counts as a rep
Movement standard- The dumbbell goes from the ground to overhead in one motion.
- The rep finishes with the arm locked, hips and knees extended, and the dumbbell under control.
- Where a workout alternates arms, the hand changes at the floor and not overhead.
Common faults
2 faults
Swinging the dumbbell out in a wide arc, which makes the lockout much harder to find.
FixKeep it close and travel in a straight line. The arc is longer and heavier than the line.
Landing the dumbbell forward of the shoulder at the top.
FixPunch up and slightly back so it stacks over the shoulder and hip. Forward of that is a rep you are holding with your shoulder alone.
Scaling ladder
1 harder, 1 easier
Dumbbell SnatchWorks shoulders, hamstrings, glutes
Kettlebell SwingExplosive hip hinge with kettlebell
Workouts using the dumbbell snatch
3 on FizFrequently asked
5 answersWhat muscles does the Dumbbell Snatch work?
Dumbbell Snatch primarily works shoulders, hamstrings, glutes, with secondary engagement of quads, upper back, core, forearms.
How do you do a Dumbbell Snatch?
Set the dumbbell on the floor between your feet and hinge to grip it. Drive with the legs and hips and keep the dumbbell close to your body. Punch your hand through as it passes your face and lock it out overhead. Finish standing tall with the dumbbell stacked over your shoulder.
What counts as a rep on the Dumbbell Snatch?
The dumbbell goes from the ground to overhead in one motion. The rep finishes with the arm locked, hips and knees extended, and the dumbbell under control. Where a workout alternates arms, the hand changes at the floor and not overhead.
What's an easier alternative to the Dumbbell Snatch?
Scale it to Kettlebell Swing.
What's a harder progression from the Dumbbell Snatch?
Progress to Barbell Snatch once the Dumbbell Snatch is comfortable.