Dumbbell Snatch
Drive one dumbbell from between the legs to overhead in one motion, punching to lockout in a quarter squat.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Glutes, Side delts, Traps
- Equipment
- Dumbbell
- Movement
- Olympic lifting
Sets and reps
- 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes.
- Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the glutes, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Snatch work?
- The Dumbbell Snatch mainly works the glutes, side delts and traps.
- What equipment do you need for the Dumbbell Snatch?
- A dumbbell.
- How many sets and reps of the Dumbbell Snatch?
- 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes. Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
- What can I do instead of the Dumbbell Snatch?
- 45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Snatch to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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