Dumbbell Snatch
- Primary muscles
- Hamstrings, Traps
- Secondary muscles
- Glutes, Quads, Forearms
- Equipment
- Dumbbell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet shoulder-width apart, with a dumbbell on the floor between your feet.
- 2 Hinge at your hips and bend your knees to grasp the dumbbell with one hand using a neutral grip, keeping your back straight.
- 3 Explosively extend your hips and knees, pulling the dumbbell upwards close to your body.
- 4 As the dumbbell reaches shoulder height, quickly rotate your hand and punch the dumbbell overhead, locking out your arm.
- 5 Simultaneously, drop into a slight squat to receive the dumbbell overhead, then stand up fully with the dumbbell locked out above your head.
- 6 Lower the dumbbell by reversing the movement, controlling its descent back to the floor.
- 7 Switch sides and repeat the movement with the other arm.
