Dumbbell Snatch

An explosive single-arm lift driving a dumbbell from the floor to overhead in one fluid motion.

How to do it

1. Stand with feet shoulder-width apart, dumbbell on the floor between your feet.
2. Hinge and grip the dumbbell with one hand.
3. Explosively extend hips, knees, and ankles to pull the dumbbell upward.
4. Punch the dumbbell overhead in one fluid motion.
5. Lock out your arm and stabilize at the top.
6. Complete reps on one side, then switch.

Tips

• Extend your hips and knees fully before pulling with your arm.
• Punch the dumbbell up to a stable overhead lockout.
• Keep the dumbbell close to your body as it rises.

Muscles

Primary: Front deltoid, Glutes (max), Traps

Secondary: Erector spinae, Hamstrings, Quadriceps