Dumbbell Snatch
Trains the full body. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Dumbbell Snatch
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a full body exercise that is, there are 12 on the Full Body page.
Technique
How to do the Dumbbell Snatch
- Stand with your feet slightly wider than shoulder-width apart, with a dumbbell on the floor between your feet. Hinge at your hips and bend your knees to grasp the dumbbell with one hand, keeping your back straight.
- Explosively extend your hips, knees, and ankles, pulling the dumbbell upward close to your body as you shrug your shoulder.
- As the dumbbell reaches chest height, punch your hand upward and catch the dumbbell overhead with your arm fully extended, dipping slightly at the knees to absorb the weight.
- Stand up fully with the dumbbell locked out overhead, then lower it back to the starting position with control. Repeat for the desired number of repetitions, then switch sides.
Form cues
Getting it right
- Drive the movement with your hips and legs, not your arm; the arm guides the dumbbell rather than lifting it.
- Keep the dumbbell close to your body during the pull to maintain an efficient bar path.
- Exhale powerfully as you extend your hips and punch the dumbbell overhead.
- Start with a light weight to master the timing before adding load.
Substitutes
Swap Dumbbell Snatch for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Dumbbell Snatch for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.