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Dumbbell Power Snatch
Explosive full-body lift of a dumbbell from floor to overhead lockout in one motion, targeting glutes, hamstrings, and quads to build power, coordination, and athletic strength; scales with weight or hang variation.
About Exercise
Equipment
Dumbbells
Difficulty
5/5 •
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Traps, Abs
Popularity Score
6
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
8/10Biceps Femoris
Quads
7/10Rectus Femoris
Lower Back
6/10Erector Spinae
Shoulders
6/10Anterior Delts
Traps
5/10Upper Traps
Abs
5/10Rectus Abdominis
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
90-180 seconds
How to Perform
Position feet shoulder-width apart with dumbbell on floor between them. Squat down with flat back, chest up, grip dumbbell overhand; extend free arm for balance.
- Drive through heels to extend hips and knees, lifting dumbbell close to body.
- Explode hips forward as dumbbell passes knees, shrug shoulder upward.
- Keep arm straight until full triple extension.
- Rotate elbow and punch dumbbell overhead while dropping into partial squat.
- Lock arm straight above head in catch position.
- Stand fully to complete rep.
- Lower dumbbell controlled to shoulder then floor.
Coaching Tips
Form Cues
- Explode from hips
- Keep dumbbell close
- Punch to lockout
- Core braced
- Flat back always
Breathing
Inhale during setup and first pull; brace core and exhale sharply through explosion and catch.
Tempo
2-0-1
Range of Motion
Dumbbell travels from floor to full overhead lockout; catch in partial squat to thighs near parallel without full depth.
Safety
Safety Notes
- Start with light weight to master form
- Avoid back rounding to prevent strain
- Drive power from legs and hips, not arms
- Ensure full overhead lockout for shoulder safety
- Brace core throughout for spinal protection
Spotting
Spotting not typically required for single dumbbell; assist with hands under dumbbell during catch if using heavier loads.
Common Mistakes
- Rounding lower back
- Pulling with arm early
- Swinging dumbbell away
- Incomplete arm lockout
- Neglecting core brace
When to Avoid
- Acute shoulder impingement
- Lower back injuries
- Wrist instability
Flexibility Needed
- Full shoulder flexion overhead
- Adequate ankle dorsiflexion
- Hip mobility for squat catch
Build Up First
- Proficient hip hinge from deadlift
- Triple extension mechanics
- Basic overhead stability
Also known as
One-Arm Dumbbell Snatch, DB Power Snatch, Single Dumbbell Snatch
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