Zirv Fitness
Strength exercise

Dumbbell Snatch

How to do it

  1. Stand with feet hip-width apart and a dumbbell on the floor between the feet, hinging the hips back to grip it with one hand.
  2. Keep the back flat and the dumbbell close to the shin as the pull begins.
  3. Extend the hips and knees explosively once the dumbbell passes the knee, driving the working shoulder upward.
  4. Pull the dumbbell close to the body with a bent elbow, then punch the arm straight overhead to catch it locked out.
  5. Receive the dumbbell overhead in a quarter-squat position, keeping the wrist stacked over the shoulder.
  6. Lower the dumbbell back to the floor under control and switch arms after completing the set on one side.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Dumbbells
Primary muscles
Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight