# Dumbbell Snatch

URL: https://heatsy.app/ex/dumbbell-snatch

Also known as: One-Arm Dumbbell Snatch, Single-Arm Dumbbell Snatch, DB Snatch, Dumbbell Snatches, Single Arm DB Snatch, One Arm DB Snatch, Dumbbell Power Snatch, DB Power Snatch, One-Arm Dumbbell Power Snatch

Body region: Glutes, Legs, Shoulders

## Muscles

- Main: Deltoid, Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Trapezius, Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus
- Holds: Supraspinatus, Infraspinatus, Erector Spinae, Rectus Abdominis, External Oblique, Internal Oblique

## Equipment

- Dumbbells

## Technique

1. Stand with feet hip-width apart and a dumbbell on the floor between them.
2. Squat down and grip it with one hand, back flat and free arm out to the side.
3. Drive through your legs and snap the hips open explosively; the weight travels up near your torso.
4. As it rises, pull the elbow high, then punch the dumbbell overhead and catch it with a straight arm in a slight squat.
5. Stand up, then lower the dumbbell to the shoulder and back to the floor under control.

### Cues

- Power comes from the legs and hips; the arm only guides.
- Keep the dumbbell close as it travels up.
- Lock the elbow overhead with the biceps by the ear and the dumbbell over the shoulder, not in front of it.

### Common mistakes

- Pulling mainly with the arm.
- Swinging the dumbbell out in a wide arc.
- Catching with a bent, wobbly elbow.

## Alternatives

- [Kettlebell Swing](https://heatsy.app/ex/kettlebell-swing)
- [Power Clean](https://heatsy.app/ex/power-clean)