- Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
- Squat down and take a firm grip of the dumbbell; ensure that your shoulders are positioned upright, keeping your back straight and eyes straight ahead.
- Explosively lift the dumbbell by extending your hips from the squatting position and allow the dumbbell to travel along upward and close to your body.
- As the dumbbell reaches your hip level, shrug your lifting shoulder and pull the dumbbell upwards keeping the same line of trajectory if viewed from the side.
- Bending your working elbow and allowing the dumbbell to extend overhead, slightly squat your body below so that your position is semi-squatted with your working arm fully extended above your head.
- Maintaining a solid grip on the now overhead dumbbell, drive your feet into the floor and rise upwards from the semi-squatting position to complete the lift.
Related exercises to discover
Dumbbell snatch is a gym work out exercise that targets upper back & lower traps and also involves glutes & hip flexors and quadriceps. Refer to the illustration and instructions above for how to perform this exercise correctly. Single / one arm dumbbell bench rows, monkey bars/climbing frame and barbell pullovers / lying chest overhead extensions are related exercise that target the same muscle groups as dumbbell snatch. Visit our directory for more exercises.
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