Dumbbell Snatch
oec:dumbbell-snatch
An explosive unilateral exercise in which a dumbbell is propelled from the floor to an overhead lockout in one continuous motion using triple extension.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Single-Arm Dumbbell Snatch, One-Arm Dumbbell Snatch, DB Snatch, Dumbbell Power Snatch
How to do it
Setup
- Place a dumbbell on the floor between your feet.
- Stand with feet shoulder-width apart and toes pointed slightly outward.
- Hinge at your hips and bend your knees to reach down and grasp the dumbbell handle with an overhand grip.
- Flatten your back, brace your core, and keep your chest lifted with your non-working arm extended out for balance.
Movement
- Drive aggressively through the floor by extending your ankles, knees, and hips simultaneously.
- As full extension is achieved, shrug the working shoulder and allow the dumbbell to travel upward close to your torso with a high elbow.
- Quickly drop under the rising dumbbell into a partial squat, rotating your hand underneath to punch the weight toward the ceiling.
- Receive the dumbbell with a locked elbow directly over your shoulder, hip, and midfoot.
- Stand fully upright to complete the repetition, then safely lower the dumbbell to the floor or hang position under control.
Breathing
Inhale deeply and brace your core before initiating the pull, then exhale sharply as you punch the dumbbell to full lockout overhead.
Cues
- Jump and punch.
- Keep the weight close like zipping up a jacket.
- Drive with the hips, not the arm.
Common faults
- Swinging the dumbbell outward like a kettlebell swing.
- Lead with the elbow and keep the dumbbell path vertical and close to your body.
- Pressing the weight out with the arm rather than using lower-body momentum.
- Ensure explosive hip and knee extension creates the upward velocity before dropping underneath the weight.
- Rounding the lumbar spine when lifting the dumbbell from the floor.
- Hinge properly at the hips, bend your knees, and set a flat back with engaged lats before lifting.
Safety
- Clear the surrounding floor space of obstacles.
- Avoid letting the non-working hand rest on your knee or thigh for leverage.
Muscles
Joints
- Hip: Extension
- Knee: Extension
- Ankle: Plantarflexion
- Shoulder blade: Elevation, Upward rotation
- Shoulder: Flexion, Abduction
- Elbow: Flexion, Extension
- Lumbar spine: Isometric stabilization
Details
- Movement
- Olympic lift, Hip hinge
- Modality
- Power, Olympic weightlifting, Conditioning, Strength
- Mechanics
- compound
- Force
- pull
- Laterality
- unilateral
- Kinetic chain
- mixed
- Level
- intermediate
- Equipment
- Dumbbell
- Record
- Repetitions and Load
- Load
- external, total
Related
- variation of Barbell Snatch
- regression of Barbell Snatch
- substitute for Barbell Snatch
- part of Dumbbell Devil Press
Sources
- wger: dumbbell snatch, by Aleid (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.