Dumbbell Snatch: How-to, Tips & More
The Dumbbell Snatch is a intermediate compound exercise for your glutes. You do it with dumbbells, one side at a time. It is a good fit when your goal is strength.
Besides the glutes, it also works your shoulders, quads and hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Shoulders
Secondary
Quads
Secondary
Hamstrings
Secondary
How to do the Dumbbell Snatch
- Squat down and grab a dumbbell between your feet with one hand.
- Drive through your legs and hips to send the dumbbell up close to your body.
- Punch it overhead and catch it with a locked arm.
- Lower it to the floor and switch hands as you go.
Dumbbell Snatch tips
- Your hips do the work. Do not curl the weight up.
Sets and reps
Most lifters do well with 5 to 10 reps per set, and 5 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Dumbbells
Type
Compound
Dumbbell Snatch alternatives
Dumbbell Glute Bridge
Glutes
Dumbbell Hip Thrust
Glutes
Dumbbell Reverse Lunge
Glutes
Single Leg Dumbbell Hip Thrust
Glutes
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Dumbbell Snatch work?
The Dumbbell Snatch mainly works your glutes, with help from your shoulders, quads and hamstrings.
How many sets and reps should I do?
A good starting point is 5 to 10 reps per set, and many lifters get the best results between 5 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Snatch good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Dumbbell Snatch?
You need dumbbells.
Add Dumbbell Snatch to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon