Dumbbell Snatch

Muscles worked

• GlutesHips and seatPrimary
• Front deltsFront of the shouldersPrimary
• HamstringsBack of the thighsSecondary
• TrapsTop of the shoulders and neckSecondary

How to do it

1. Pick your dumbbells. Choose a weight you can control for every rep of the set.
2. Dumbbell between the feet, hips back, back flat, one hand on the handle.
3. Drive with the legs and hips, keeping the dumbbell close to the body as it rises.
4. Punch it overhead to a straight arm in one movement, then lower it under control.
5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

• Pulling with the arm early. Legs and hips drive first; the arm follows.
• Dumbbell swinging out. Keep it close to the body on the way up.
• Pressing it out overhead. It goes up in one movement; a press-out means it is too heavy for now.

Alternatives that train the same movement

• Clean and JerkBarbell
• Hang CleanBarbell
• Power CleanBarbell
• Power SnatchBarbell