How to Do a Dumbbell Snatch

What is the Dumbbell Snatch?

“Snatch” is a general term for an exercise where you lift a weight that’s on the ground overhead in one quick motion. The dumbbell snatch uses just one dumbbell, not a barbell, kettlebell, etc.

“The dumbbell snatch is a full-body explosive exercise that works basically all the major muscle groups,” says Jess. The exercise is performed one-handed, which means you need to complete the exercise on both sides to promote muscle balance.

How to Properly Perform a Dumbbell Snatch

Given that the dumbbell snatch is a quick, fluid movement, it’s not always easy to pick up the correct form by watching someone else do it. So here are Jess’ detailed instructions on how to perform this exercise:

• Stand with your feet shoulder-width apart. Place the dumbbell horizontally on the ground between your feet, in line with your arches. Bend your knees and grab the dumbbell with your right hand. Your knees should be bent just enough to reach the dumbbell, but not enough to reach a full squat.
• Push your hips forward as if you were going to jump off the floor. While pushing your hips forward, bend your right elbow to pull the dumbbell toward your chest, then use your biceps to hold it over your head against your ears. The dumbbell should remain close to your body as your ankle, knee, and working arm are straight.

Reverse the movement and lower the dumbbell back to the ground, returning to the starting position. Repeat on the other side.

Instruction Video on How to Do a Dumbbell Snatch

Dumbbell Snatch: Modifications and Variations

You can modify the dumbbell snatch to make it easier or harder. Perhaps the simplest adjustment is that you can change the weight you use. “You definitely don’t want to use anything super light because this is a leg-driven movement, but you also don’t want to use anything super heavy, especially if you have shoulder issues, because you’re lifting the dumbbells overhead,” Jesse says. “I think the safest thing to do is start with 15 [pound] dumbbells.”

You can also work your way up to the dumbbell snatch by breaking the exercise into segments. To start, Jesse suggests, you can practice grabbing the dumbbells with your knees bent and standing up, without pulling the dumbbells over your head and lifting them overhead. When you’re ready to build on that, try pulling the dumbbells to your chest in a “T” shape while pushing your hips forward. From here, you can work your way up to the standard form of the exercise, lifting the dumbbells overhead instead of stopping at the “T” shape.

What muscles does the dumbbell snatch work?

Dumbbell snatches are an example of compound exercises, meaning they target multiple muscle groups. “Dumbbell snatches work all the major muscle groups—quadriceps, core, chest, shoulders, glutes, back,” Jesse says. “Dumbbell snatches work your forearms, wrists, and when you lift a heavy dumbbell overhead, you’re also working on your grip strength.”

Benefits of doing dumbbell snatches

In addition to strengthening muscles throughout the body, dumbbell snatches improve coordination, flexibility, stability, and strength, Jesse says.

You can think of each element as an important part of overall fitness. Flexibility allows you to move your joints, while conversely, stability allows you to control those movements, as The Output previously reported. Developing one element while neglecting the other can lead to stiffness, injury, or a limited range of motion.

Developing strength (the ability to exert force for a short period of time) is beneficial for performance, can help you improve agility, and improve the quality of your connective tissue, as The Output previously reported.