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All full body & conditioning exercisesFull Body & Conditioning · Gym

Dumbbell Snatch

A single-arm hinge and pull to overhead lockout. Powerful, simple and far easier to learn than the barbell version.

IntermediateDumbbell5 × 5–8/side
Dumbbell Snatch demonstration thumbnail — How to do a Dumbbell Snatch | The Right Way | Well+Good
Full bodyDumbbell

Dumbbell Snatch

Demo · Well+Good

Verified Dumbbell Snatch demonstration by Well+Good. Click to play.

How to do the Dumbbell Snatch

  1. 1Hinge, don't squat, to start
  2. 2Pull the bell close to the body
  3. 3Punch through at the top
  4. 4Alternate arms each set

Benefits of the Dumbbell Snatch

  • Trains full body — sustained output, coordination and whole-body control explosively, training power as well as size
  • Also trains shoulders, glutes, traps as supporting movers
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services