Dumbbell Snatch
Learn how to do Dumbbell Snatch with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Dumbbell Snatch is a Dumbbells exercise that primarily targets the Quadriceps, with secondary activation of the Shoulders, Glutes, Hamstrings, Lower Back. It has a MET value of 7.5, meaning a 70 kg person burns approximately 263 calories in a 30-minute session.
How to Do Dumbbell Snatch
A powerful full-body movement that lifts a dumbbell from the floor to an overhead position in one motion.
💡 Instructions:
Stand with feet shoulder-width apart, dumbbell between your feet.
Bend at the hips and knees, grab the dumbbell with one hand.
Drive through your legs and hips to explosively pull the dumbbell upward.
Keep it close to your body and rotate your elbow under as it rises.
Lock out your arm overhead with the weight stabilized.
Lower it back to the floor with control and repeat.
⚠️ Common mistakes:
Using the arm instead of driving with the hips and legs
Letting the dumbbell drift too far from the body
Not stabilizing the shoulder overhead
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Start Free TrialMuscles Worked by Dumbbell Snatch
Equipment
- Dumbbells
Calorie Calculator
MET 7.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Dumbbell Snatch
- Type
- Dumbbells exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Shoulders, Glutes, Hamstrings, Lower Back
- MET value
- 7.5
- Calories (30 min, 70 kg)
- ≈ 263 cal
- Video quality
- 4K with male and female demonstrations
More Quadriceps Exercises
FAQ: Dumbbell Snatch
What muscles does Dumbbell Snatch work?
Dumbbell Snatch primarily targets the Quadriceps, with secondary engagement of the Shoulders, Glutes, Hamstrings, Lower Back.
How do you do Dumbbell Snatch correctly?
A powerful full-body movement that lifts a dumbbell from the floor to an overhead position in one motion. 💡 Instructions: Stand with feet shoulder-width...
Is Dumbbell Snatch good for beginners?
Dumbbell Snatch has a MET value of 7.5, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Dumbbell Snatch?
Dumbbell Snatch requires: Dumbbells.
What are the benefits of Dumbbell Snatch?
Dumbbell Snatch strengthens the Quadriceps, engages the Shoulders and Glutes and Hamstrings and Lower Back, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Dumbbell Snatch?
Similar exercises to Dumbbell Snatch include Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat, Barbell Low-Bar Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Dumbbell Snatch better than Barbell Alternating Lunges?
Both Dumbbell Snatch and Barbell Alternating Lunges target the Quadriceps. Dumbbell Snatch uses Dumbbells, while Barbell Alternating Lunges offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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