Dumbbell Snatch
Single-Arm Dumbbell Snatch · DB Snatch · One-Arm Snatch
Dumbbell Free weightsFunctional
The dumbbell snatch drives a single dumbbell from between the feet or the floor straight to a locked-out overhead position in one explosive motion. The unilateral load heavily challenges the core for anti-rotation and lets each side build power independently, with a lower technical barrier than the barbell snatch. Hinge and grip the dumbbell, extend the hips powerfully, then punch the arm to lockout overhead while keeping the trunk braced.
SecondaryVastus LateralisVastus MedialisErector SpinaeLatissimus DorsiExternal ObliqueRectus Abdominis
GroupsPosterior ChainGlutesHamstringsShouldersTrapeziusCorePull
- Mechanic
- Compound
- Load type
- Weighted
- Unilateral
- Yes
- Utility
- Auxiliary