Dumbbell Snatch

Muscles worked by the Dumbbell Snatch

Primary

Front DeltsAnterior DeltoidGlutesGluteus MaximusTrapsTrapezius

Secondary

Lower BackErector SpinaeHamstringsHamstring MusclesQuadsQuadriceps Femoris

Also called: front deltoid, anterior delt, front delt, anterior deltoid, glute, glutes.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Snatch

1. Stand with feet shoulder-width apart, dumbbell on the floor between your feet.
2. Hinge and grip the dumbbell with one hand.
3. Explosively extend hips, knees, and ankles to pull the dumbbell upward.
4. Punch the dumbbell overhead in one fluid motion.
5. Lock out your arm and stabilize at the top.
6. Complete reps on one side, then switch.

Form tips

• Extend your hips and knees fully before pulling with your arm.
• Punch the dumbbell up to a stable overhead lockout.
• Keep the dumbbell close to your body as it rises.

At a glance

Dumbbell Snatch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Double Kettlebell Dead Split Snatch
• Double Kettlebell Swing Snatch
• Battle Ropes
• Burpees
• Chin Tuck Hold
• Clean
• Clean and Jerk
• Double Kettlebell Dead Clean

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "dumbbell-snatch",
  "name_en": "Dumbbell Snatch",
  "name_de": "Kurzhantel Snatch",
  "name_es": "Snatch con Mancuerna",
  "description_en": "An explosive single-arm lift driving a dumbbell from the floor to overhead in one fluid motion.",
  "description_de": "Eine explosive einarmige Übung, bei der du eine Kurzhantel in einer flüssigen Bewegung vom Boden über den Kopf treibst.",
  "description_es": "Un levantamiento explosivo a un brazo que impulsa la mancuerna desde el suelo hasta encima de la cabeza en un movimiento fluido.",
  "category": "olympic",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "full_body",
  "primary_muscles": [
    "anterior_deltoid",
    "gluteus_maximus",
    "trapezius"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "hamstrings",
    "quadriceps"
  ],
  "goals": [
    "power",
    "strength"
  ],
  "variation_group": "snatch",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with feet shoulder-width apart, dumbbell on the floor between your feet.",
    "Hinge and grip the dumbbell with one hand.",
    "Explosively extend hips, knees, and ankles to pull the dumbbell upward.",
    "Punch the dumbbell overhead in one fluid motion.",
    "Lock out your arm and stabilize at the top.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Stehe schulterbreit, Kurzhantel auf dem Boden zwischen deinen Füßen.",
    "Beuge dich und greife die Kurzhantel mit einer Hand.",
    "Strecke Hüften, Knie und Knöchel explosiv, um die Kurzhantel nach oben zu ziehen.",
    "Stoße die Kurzhantel in einer fließenden Bewegung über den Kopf.",
    "Strecke den Arm durch und stabilisiere die Position oben.",
    "Führe alle Wiederholungen auf einer Seite aus, dann wechsle."
  ],
  "instructions_es": [
    "Ponte de pie con los pies al ancho de los hombros y la mancuerna en el suelo entre tus pies.",
    "Inclínate y agarra la mancuerna con una mano.",
    "Extiende caderas, rodillas y tobillos de forma explosiva para tirar de la mancuerna hacia arriba.",
    "Empuja la mancuerna por encima de la cabeza en un movimiento fluido.",
    "Bloquea el brazo y estabiliza en la parte superior.",
    "Completa las repeticiones de un lado y luego cambia."
  ],
  "tips_en": [
    "Extend your hips and knees fully before pulling with your arm.",
    "Punch the dumbbell up to a stable overhead lockout.",
    "Keep the dumbbell close to your body as it rises."
  ],
  "tips_de": [
    "Strecke Hüfte und Knie vollständig, bevor du mit dem Arm ziehst.",
    "Stoße die Kurzhantel nach oben zu einem stabilen Lockout über dem Kopf.",
    "Halte die Kurzhantel nah am Körper, während sie aufsteigt."
  ],
  "tips_es": [
    "Extiende completamente caderas y rodillas antes de tirar con el brazo.",
    "Empuja la mancuerna hacia arriba hasta un bloqueo estable sobre la cabeza.",
    "Mantén la mancuerna cerca del cuerpo mientras sube."
  ],
  "met": 8.0,
  "images": {
    "flat": {
      "start": "images/flat/dumbbell-snatch-start.webp",
      "peak": "images/flat/dumbbell-snatch-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "dumbbell-snatch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.