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Last updated March 5, 2026
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full bodyshouldersQuadriceps
Snatch (Dumbbell)
Explosively lift a single dumbbell from the floor to overhead in one fluid motion, combining a pull and press.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
front shouldersquadsglutes (max)upper traps
Secondary
hamstringstricepslower backabscalves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Place a dumbbell on the floor between your feet.
- Stand with feet shoulder-width apart.
- Hinge at the hips, bend your knees, and grip the dumbbell with one hand using a neutral grip.
- Step 2Execution
- Drive through your legs and extend your hips explosively.
- As the dumbbell rises, pull your elbow high and shrug your shoulder.
- Punch your hand toward the ceiling to catch the dumbbell overhead.
- Lock out your arm at the top with the dumbbell directly over your shoulder.
- Step 3Return
- Lower the dumbbell back to shoulder height, then to your hip.
- Hinge forward and return the dumbbell to the floor.
- Complete all reps on one side before switching, or alternate arms.