Dumbbell snatch
An explosive one-arm lift that takes a dumbbell from the floor to overhead in one fluid motion.
- Muscle group: Full body
- Equipment: Dumbbells
- Difficulty: Advanced
Also known as: One-arm dumbbell snatch, Single-arm DB snatch, Enarmet snatch med håndvægt, Håndvægtssnatch
How to do it
- Hinge down with a flat back and grip a dumbbell between your feet with one hand.
- Drive your hips forward to pull the dumbbell up close to your body and punch it overhead.
- Lock out with your arm by your ear, then lower it under control back to the floor.
Common mistakes
- Pulling with the arm instead of driving with the hips.
- Swinging the dumbbell out in front so it crashes down on your wrist or shoulder.
Alternatives
Watch a video demonstration on YouTube
“How to do a Dumbbell Snatch | The Right Way | Well+Good” by Well+Good (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.