Dumbbell Snatch

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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.

About Exercise

Equipment

Dumbbells

Difficulty

4/5 • Advanced

Primary Muscle Groups

Glutes, Hamstrings

Secondary Muscles

Traps, Lower Back, Lats, Abs

Popularity Score

7

Goals

Power
Conditioning
Strength
Stability

Training Style

CrossFit
Weightlifting

Setup Requirements

Requires Rack

No

Requires Bench

No

Requires Spotter

No

Space Needed

Medium

Noise Level

High

Muscle Breakdown

Glutes

9/10

Glute Max

Hamstrings

8/10

Biceps Femoris, Semitendinosus

Quads

7/10

Vastus Lateralis, Vastus Medialis

Shoulders

6/10

Anterior Delts, Medial Delts

Traps

5/10

Upper Traps

Lower Back

5/10

Erector Spinae

Lats

4/10

Abs

3/10
Programming

Typical Rep Range

3-8 reps

Rest Between Sets

30-120 seconds • Shorter rest for conditioning sets, longer for max power attempts.

How to Perform

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.

  1. Initiate the pull by driving through the floor, extending hips and knees rapidly and forcefully.
  2. As the dumbbell passes the hips, pull it vertically while shrugging the working shoulder upward.
  3. Explosively drop under the weight, catching the dumbbell directly overhead with a straight arm in a deep squat position.
  4. Stand up fully to complete the lift with the dumbbell locked out overhead and hips extended.
  5. Lower the dumbbell with control back to the starting position or swing it down for the next repetition.
  6. Complete all required repetitions on one side, then switch hands and repeat.

Coaching Tips

Form Cues

  • Hips and chest rise together
  • Shrug, then punch up
  • Catch deep, stand tall
  • Keep the dumbbell close
  • Maintain neutral spine

Breathing

Inhale during the descent or setup; brace the core intensely during the explosive pull and catch; exhale only once standing fully locked out.

Tempo

X-0-1

Range of Motion

From the floor (dumbbell head touching the ground) to the weight locked out directly overhead, standing tall, after catching it in a deep squat.

Safety

Safety Notes

  • Requires competent hip hinge and adequate overhead mobility.
  • Practice the full movement with very light weights before loading.
  • Use chalk to ensure secure grip during explosive pulls.
  • Avoid if experiencing acute shoulder or lower back pain.

Spotting

Not recommended; the movement is too dynamic. If you fail, safely drop the dumbbell or let it fall away from the body.

Common Mistakes

  • Relying on arm strength too early
  • Rounding the lower back during the pull
  • Pressing the weight overhead to finish
  • Jumping forward or backward excessively
  • Not catching the weight in a deep squat

When to Avoid

  • Acute shoulder injury or instability
  • Severe lower back pain
  • Limited ankle or hip mobility

Flexibility Needed

  • Full overhead shoulder flexion
  • Adequate ankle dorsiflexion for a deep squat
  • Thoracic spine extension

Build Up First

  • Competent dumbbell deadlift
  • Overhead squat stability (bodyweight)
  • Single-arm dumbbell stability

Also known as

One Arm Dumbbell Snatch, Dumbbell Snatch Press

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