Dumbbell Snatch
Intermediate
Single-arm explosive movement taking a dumbbell from the ground to overhead in one motion.
Muscle Groups
shoulderstrapscoregluteshamstringsquadriceps
Equipment
dumbbell
Coaching Cues
- 1Drive through your legs and hips — the arm guides, it does not lift
- 2Keep the dumbbell close to your body on the way up
- 3Punch up and lock out your arm overhead
Standards
- 1Dumbbell starts on the ground and finishes locked out overhead
- 2Full hip and knee extension with arm locked out at the top
- 3Alternate arms as prescribed or each rep
Scaling Options
- •Lighter dumbbell
- •Dumbbell hang power snatch