How to do the Dumbbell Snatch
Stand with your feet hip-width apart and the dumbbell on the floor between your feet.
Squat down with a flat back and grab the dumbbell with one hand.
Drive hard through your legs and hips, keeping the dumbbell close to your body.
Punch your elbow under and lock the dumbbell overhead; lower it under control and switch arms after the set.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Moves that use most of your muscles at once: cleans, thrusters, burpees, carries. Great for conditioning and short sessions.
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