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Dumbbell Snatch

May 16, 2023 | Joel Runyon

The dumbbell snatch is a complex movement but can be extremely effective for building strength and endurance once it’s learned correctly. There are also many variations of the movement that can be utilized.

For this movement, you only need one dumbbell. We recommend starting with a light weight until you are comfortable with the correct movement pattern.

How to do a Dumbbell Snatch

To begin: place the dumbbell between your feet. Feet should be hip-width apart.

Hinge at the hips and place one hand on the center of the handle of the barbell. Keep your hamstrings loaded, back flat, and chest upright with your shoulders over (or slightly in front of) the dumbbell.

With control, start to move the dumbbell off of the floor keeping it in a close line straight up your body. Really think about pushing through your legs to utilize your leg strength (instead of using your back to move the weight.)

Once the bell reaches the hips, extend the hips rapidly, shrug the shoulders, and then pull yourself under the weight. Catch the dumbbell overhead with your arm fully extended and lower body in a quarter squat.

Stand all the way up with hips, knees, and ankles extended and arm locked out overhead and the dumbbell in line with your mid-foot.

Return the weight to the ground. This is one rep. Switch arms and complete on the other side.

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Joel Runyon

Joel is the founder of IMPOSSIBLE® and MoveWell. In addition to free fitness resources on Impossible Fitness - you can buy performance apparel and supplements on