Exercise library
Full body
Dumbbell Snatch
- Primary muscle
- Full body
- Also works
- Shoulders, Hamstrings, Back
- Equipment
- Dumbbell
- Movement pattern
- Carry & conditioning
- Role in a program
- Primary
How to do it
Set up with one dumbbell between your feet and a flat back. Drive through your legs and hips, pulling the dumbbell up close to your body, then punch it overhead to a locked-out arm in one motion. Stand tall, lower under control, and complete the reps before switching hands.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the full body — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Dumbbell Power CleanDumbbellCarry & conditioning
- Dumbbell ThrusterDumbbellCarry & conditioning
- Farmer's CarryDumbbellCarry & conditioning
- Barbell Clean and JerkBarbellCarry & conditioning
- Barbell Clean and PressBarbellCarry & conditioning
- Barbell Hang CleanBarbellCarry & conditioning
No-equipment alternatives
Training at home or on the road — bodyweight options for the full body: