dumbbell snatch
The dumbbell snatch is a beginner dumbbell exercise that works the Legs. Follow the steps below.
Target musclesLegs
EquipmentDumbbell
LevelBeginner
How to do the dumbbell snatch
- Key Steps to Execute Correctly: Setup: Place the dumbbell between your feet, with your shoulders above your hips, chest up, and back flat.
- The Pull: Explosively extend your hips, knees, and ankles (triple extension) to drive the dumbbell upward, keeping your elbow high and the dumbbell close to your body.
- The Catch: Quickly flex your hips and knees to drop under the dumbbell and receive it overhead with your arm locked in position, landing in a half-squat stance.
- Common Mistakes: Using your arms too much to lift the weight instead of your legs, having a low elbow during the pull phase, and misaligning your shoulder, elbow, and wrist in the final position.
- For beginners, it’s recommended to start with light loads, focus on technique, and perform 3 to 5 sets of 3 to 5 reps per arm.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.