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Dumbbell Hang Snatch
Unilateral explosive lift using one dumbbell from the hang position that targets the posterior chain, shoulders, and core to develop power, coordination, and athleticism; ideal for full-body explosive training.
About Exercise
Equipment
Dumbbells
Difficulty
5/5 • Advanced
Primary Muscle Groups
Glutes, Hamstrings, Shoulders
Secondary Muscles
Calves, Abs, Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
9/10Biceps Femoris
Shoulders
8/10Anterior Delts, Medial Delts
Lower Back
7/10Erector Spinae
Traps
7/10Upper Traps
Quads
6/10Rectus Femoris
Calves
5/10Gastrocnemius
Abs
5/10Transverse Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
120-180 seconds • Longer for power focus
How to Perform
Stand with feet hip-width apart holding one dumbbell in one hand at mid-thigh hang position, back flat, chest up, and core braced.
- Hinge hips to position dumbbell above knees.
- Explosively extend ankles, knees, and hips while shrugging shoulder.
- Pull elbow high and outside keeping dumbbell close to body.
- Drop under by bending knees slightly to catch overhead.
- Lock out arm fully overhead aligned with midline.
- Stand tall extending hips and knees fully.
- Lower dumbbell controlled back to hang position.
Coaching Tips
Form Cues
- Drive from hips
- Keep back neutral
- Shrug aggressively
- Punch to lockout
- Stay tight core
- Jump through heels
Breathing
Inhale deeply to brace core before drive, exhale forcefully during explosive pull and lockout.
Tempo
1-0-1
Range of Motion
From mid-thigh hang to full overhead lockout with arm extended, hips and knees fully extended at top.
Safety
Safety Notes
- Avoid if shoulder or back injuries present
- Master hinge and press first
- Start with light weight
- Engage core to prevent rotation
- Control descent to avoid strain
- Consult professional for pre-existing conditions
Spotting
Spot from behind for heavy sets by assisting descent or catch; use safeties or lighter loads for solo training.
Common Mistakes
- Rounding back during hinge
- Arm-dominant pull
- Poor overhead alignment
- Insufficient hip extension
- Dropping weight uncontrolled
- Rotating torso unilaterally
When to Avoid
- Shoulder impingement
- Lower back issues
- Recent hip or knee surgery
Flexibility Needed
- Full shoulder flexion
- Hip hinge mobility
- Ankle dorsiflexion
Build Up First
- Proficient hip hinge
- Overhead press competency
- Triple extension mechanics
Also known as
DB Hang Snatch, Single-Arm Dumbbell Snatch, One-Hand Hang Snatch
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