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.

4K
MET 7.5 Quadriceps ShouldersGlutesHamstringsLower Back Dumbbells

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 260 kcal 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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Muscles & equipment

Primary muscleQuadricepsSecondary muscleShouldersSecondary muscleGlutesSecondary muscleHamstringsSecondary muscleLower back
EquipmentDumbbells

Calorie Calculator

MET 7.5
Estimated burn
260 kcal

kcal = 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)
≈ 260 cal
Video quality
4K with male and female demonstrations

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Barbell Bulgarian Split Squat
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Barbell Front Squat
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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

Barbell Alternating Lunges
MET 6

Barbell Alternating Lunges

  • Olympic Barbell
Barbell Bulgarian Split Squat
MET 6

Barbell Bulgarian Split Squat

  • Olympic Barbell
Barbell Front Squat
MET 6.5

Barbell Front Squat

  • Olympic Barbell
Barbell Low-Bar Squat
MET 6.5

Barbell Low-Bar Squat

  • Olympic Barbell
Barbell Lunges
MET 6

Barbell Lunges

  • Olympic Barbell

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