Demo & instructions
Dumbbell Snatch
Also known as: Single-Arm Dumbbell Snatch, Alternating Dumbbell Snatch, DB Snatch
Instructions
You lift a dumbbell from the floor to overhead in a single quick pull, switching hands each rep. A simple way to train explosive hips and legs while getting your heart rate up.
- Movement
- Hinge
- Type
- Compound
- Level
- Intermediate
- Typical range
- 6–16 reps
Setup
- 1Place one dumbbell on the floor between your feet, lined up with your toes.
- 2Stand with feet about shoulder-width apart, then bend your hips and knees to grip the handle with one hand.
- 3Keep your back long, chest up, and your free arm out to the side.
Execution
- 1Push the floor away and extend your hips and knees powerfully.
- 2As the dumbbell rises, keep it close to your body and let your elbow travel high.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
