Dumbbell Snatch
Muscle Groups: Glutes, Shoulders, Quads, Traps
Dumbbell Snatch focuses on Glutes, Shoulders, Quads, Traps, with Abs, Biceps, Hamstrings, Lower Back, Traps, Triceps, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Snatch with proper form and technique.
- 1
Stand with your feet shoulder-width apart and hold a dumbbell in one hand, letting it rest between your legs.
- 2
Bend your knees slightly and hinge at the hips to grab the dumbbell; keep your back straight and chest up.
- 3
Explosively drive through your legs and lift the dumbbell overhead in one smooth motion, rotating your wrist as you bring it up.
- 4
Finish with your arm fully extended above your head, shoulder over your hip, and stand tall.
Tips for Success
These tips will help you perform Dumbbell Snatch safely and effectively while maintaining proper form.
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Keep your back flat throughout the movement to avoid injury.
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Make sure to keep the dumbbell close to your body as you lift it to maintain balance.
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Avoid using your arms only; engage your legs and hips for explosive power.
Secondary Muscles
While Dumbbell Snatch primarily targets Glutes, Shoulders, Quads, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Biceps, Hamstrings, Lower Back, Traps, Triceps, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dumbbell Snatch, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Snatch, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
