Dumbbell Snatch
Learn how to do Dumbbell Snatch with proper form. Watch the 4K video, 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 70kg 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
Calories Burned Doing Dumbbell Snatch
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, 70kg)
- ≈ 263 cal
- Video quality
- 4K with male and female demonstrations
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.
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.
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.
Is Dumbbell Snatch better than Barbell Alternating Lunges?
Both Dumbbell Snatch and Barbell Alternating Lunges target the Quadriceps. Choose based on your available equipment and training goals.
Alternative Exercises
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