Dumbbell Snatch
Cardio & Conditioning · full · intermediate
Start
FinishHow to do it
Hinge and grip one dumbbell between the feet, then explosively extend the hips and knees to launch it straight up close to the body and punch the hand through to lock it out overhead.
Muscles worked
Primary: full · Also works: shoulders, glutes, hamstrings, traps
Equipment
Dumbbells
Common mistakes
- Curling or muscling the dumbbell up with the arm rather than driving it with the hips
- Rounding the lower back on the pick-up instead of hinging with a flat back
- Letting the dumbbell swing out in a wide arc away from the body, which yanks the shoulder at lockout
Variations
- Hang snatch starting from the knees
- Dumbbell high pull without the overhead finish
- Alternate arms every rep
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back or shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
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