An explosive, full-body movement using one dumbbell that combines a pull and squat to lift the weight from the floor directly overhead, training power, coordination, and strength.
Dumbbells
4/5 • Advanced
Glutes, Hamstrings
Traps, Lower Back, Lats, Abs
7
No
No
No
Medium
High
Glute Max
Biceps Femoris, Semitendinosus
Vastus Lateralis, Vastus Medialis
Anterior Delts, Medial Delts
Upper Traps
Erector Spinae
3-8 reps
30-120 seconds • Shorter rest for conditioning sets, longer for max power attempts.
Place a dumbbell on the floor between your feet, standing with a wide, athletic stance. Hinge at the hips and squat down to grip the dumbbell with one hand, maintaining a neutral spine and tight core.
Inhale during the descent or setup; brace the core intensely during the explosive pull and catch; exhale only once standing fully locked out.
X-0-1
From the floor (dumbbell head touching the ground) to the weight locked out directly overhead, standing tall, after catching it in a deep squat.
Not recommended; the movement is too dynamic. If you fail, safely drop the dumbbell or let it fall away from the body.
One Arm Dumbbell Snatch, Dumbbell Snatch Press
Share your thoughts or help us improve this guide.
Dumbbells
Glutes
Barbell, Plates
Glutes
Dumbbells
Quads
Dumbbells, Plyometric Box
Glutes
Kettlebell
Glutes
Dumbbells, Flat Bench
Shoulders
Dumbbells
Shoulders
Dumbbells, Body Weight
Glutes
Dumbbells
Quads
Dumbbells
Shoulders
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