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Full body

Dumbbell Snatch

The Dumbbell Snatch is a strength exercise with dumbbells for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 15%, upper traps 13% and quads (vastus lateralis) 9%.

Level: IntermediateEquipment: DumbbellMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Place a dumbbell on the floor between your feet, feet about shoulder-width.
  2. Squat down with a flat back and grip the handle with one hand, free arm out to the side.
  3. Drive through the legs and extend the hips to launch the dumbbell upward close to the body.
  4. Pull the elbow high, then punch the dumbbell overhead as you drop slightly into a quarter squat.
  5. Stand tall with the arm locked, then lower the dumbbell to the shoulder and back to the floor.

Tips

  • Keep the dumbbell close to the body like a zipper running up the front.
  • Let the hips do the lifting: the arm only guides the weight overhead.
  • Switch hands every set or every rep to keep both sides even.

Common mistakes

  • Swinging the dumbbell out in front in a wide arc.
  • Pressing the weight out with the arm instead of punching under it.
  • Rounding the back when picking the dumbbell off the floor.

Muscles worked by the Dumbbell Snatch

  • Gluteus maximus Primary15%
  • Upper traps Primary13%
  • Quads (vastus lateralis) Primary9%
  • Spinal erectors (lower back) Secondary9%
  • Hamstrings (biceps femoris) Secondary8%
  • Quads (vastus medialis) Secondary8%
  • Front delts Secondary6%
  • Hamstrings (semitendinosus/-membranosus) Secondary5%
  • Calves (gastrocnemius) Minor5%
  • Side delts Minor4%
  • Obliques Minor4%
  • Lower traps Minor4%
  • Forearm flexors Stabilizer3%
  • Triceps (long head) Stabilizer3%
  • Upper abs Stabilizer2%
  • Rotator cuff Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

One arm at a time. A fast pull from the floor straight to overhead in one motion: the same triple extension as the clean, with the upper traps and shoulders turning the bar over and locking it overhead.

Dumbbell Snatch alternatives

Same equipment

Different equipment

Easier

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Dumbbell Snatch work?

Mainly the gluteus maximus, upper traps and quads (vastus lateralis). The spinal erectors (lower back), hamstrings (biceps femoris), quads (vastus medialis), front delts and hamstrings (semitendinosus/-membranosus) assist.

Is the Dumbbell Snatch good for beginners?

The Dumbbell Snatch is rated intermediate. If you are new, learn the Kettlebell Goblet Clean first and build up from there.

What is a good alternative to the Dumbbell Snatch?

For example the Kettlebell Snatch, Power Snatch and Snatch. They train mostly the same muscles, some with different equipment.

How do you make the Dumbbell Snatch harder?

Add weight or reps, or move on to the Kettlebell Snatch and Power Snatch.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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