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Dumbbell Hang Power Snatch

Single-arm dumbbell power snatch from the hang, received overhead with a shallow knee bend and active shoulder.

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Dumbbell Hang Power Snatch demonstration

Exercise overview

Training details

GlutesQuadricepsHamstringsShouldersUpper BackCore

Equipment

Dumbbell

Sets × reps

4 × 5 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand holding one dumbbell at the front of one thigh with your feet under your hips and trunk braced.
  2. 02Hinge slightly and drive through your hips and legs to accelerate the dumbbell upward close to your body.
  3. 03Guide the elbow high as the weight rises rather than curling or pressing it slowly.
  4. 04Punch the working arm to overhead lockout and receive the dumbbell with a slight knee bend and active shoulder.
  5. 05Stand tall, stabilize, lower the dumbbell carefully to the hang, and complete the set before switching arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Power SnatchRelated variationDumbbell Single-Arm Squat Snatch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKettlebell Hang Power CleanComparable substituteKettlebell SwingComparable substituteDumbbell CleanComparable substituteBarbell Hang SnatchComparable substituteDumbbell Clean and PressComparable substituteDumbbell Squat Clean

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