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Glutes · Advanced

Dumbbell Power Snatch

Single-arm floor-start power snatch using leg and hip extension to reach a stable shallow overhead receive.

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Dumbbell Power Snatch demonstration

Exercise overview

Training details

GlutesQuadricepsHamstringsUpper BackShouldersCore

Equipment

Dumbbell

Sets × reps

4 × 5 / side

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Set one dumbbell on the floor between your feet, take a stable stance, and grip it with one hand while keeping your back long.
  2. 02Drive through your legs and extend your hips powerfully to accelerate the dumbbell upward close to your body.
  3. 03Guide the elbow high and then pull under rather than curling and pressing the weight slowly.
  4. 04Receive the dumbbell overhead in a shallow squat with the elbow locked and shoulder active.
  5. 05Stand fully, stabilize, lower the dumbbell safely, 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 Hang Power SnatchHarder progressionDumbbell 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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