Dumbbell Snatch
The Dumbbell Snatch is an explosive, full-body power exercise that involves lifting a dumbbell from the floor to an overhead position in one fluid motion. It primarily targets the glutes, hamstrings, and shoulders while developing coordination and athletic power.
Since the Dumbbell Snatch is a high-velocity power movement, fatigue management is critical; the AI analyzes your RPE and previous set performance to auto-adjust weight if your explosive output drops, preventing injury. By tracking your HRV and sleep data, the app can determine if your central nervous system is recovered enough for this high-demand plyometric lift or if you should scale back. Additionally, if you have a history of shoulder impingement or lower back pain, the system can suggest safer unilateral alternatives or modify volume to keep you training pain-free.
Form Cues
- Keep your chest up and back flat when grabbing the dumbbell
- Drive explosively through your heels and hips to generate power
- Pull the dumbbell close to your body like you are zipping up a jacket
- Punch the ceiling aggressively to lock out the weight overhead
- Brace your core tightly throughout the entire movement
- Don't round your lower back when reaching for the floor
- Don't turn the movement into a slow shoulder press; use momentum
- Don't let the dumbbell swing out far away from your body
- Don't land with straight, locked knees; absorb the catch
Common Mistakes
- Using arm strength instead of hip power
- Rounding the spine at the start
- Swinging the weight in a wide arc
- Pressing the weight too early
- Landing with stiff legs
Muscles Worked
This exercise primarily targets the posterior chain (glutes and hamstrings) and quadriceps through explosive hip extension. It also heavily engages the lateral deltoids and upper trapezius to stabilize the weight overhead, while the core works dynamically to resist rotation and maintain posture.
Primary
Secondary
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