Dumbbell Snatch
Quick Information
Category
Power
Difficulty
Intermediate
Equipment
Dumbbell
Primary muscle group
Gluteus Maximus, Deltoids
Secondary muscle groups
Hamstrings, Trapezius, Trunk, Forearms
Movement pattern
Unilateral Triple Extension
Training goal
Power
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ, Tactical / Military, Football, Soccer, Rugby, Olympic Weightlifting
Overview
Purpose. Train explosive hip extension unilaterally with minimal technical barrier.
How it fits the system. An intermediate-level unilateral triple extension entry in the Power section, programmed to develop power. Related work in the library: Kettlebell Snatch and Kettlebell Clean.
Primary muscles
Gluteus Maximus, Deltoids
Secondary muscles
Hamstrings, Trapezius, Trunk, Forearms
Movement pattern
Unilateral Triple Extension
Equipment
Dumbbell
Difficulty
Intermediate
How to Perform
- Set a dumbbell on the floor between the feet.
- Hinge down and take a firm grip with one hand.
- Brace the trunk, then extend the hips and knees explosively.
- Keep the dumbbell close to the body as it rises.
- Punch the hand through and lock the arm overhead.
- Lower under control to the shoulder, then to the floor, and repeat.
Coaching Cues
- Drive with the hips, not the arm.
- Keep the dumbbell close to the body.
- Punch up hard to lock the elbow.
Common Mistakes
- Curling the dumbbell up with the arm.
- Letting the dumbbell swing wide.
- Catching with a bent elbow.
Progressions & Regressions
Progressions
Increase load or perform for time.
Regressions
Dumbbell high pull or hang snatch.
When to Use It
When to use
As power work and conditioning for athletes.
When not to use
With shoulder pain in the overhead catch.
Programming
5 sets of 3 to 5 reps per arm.
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