Learn how to do the dumbbell power snatch in just three steps.
It’s one of the best full-body exercises for strength and agility.
Experts in This Article
Unfortunately, power snatch isnt the most descriptive name for an exercise.
So its easy to see why there might be some confusion around the move.
What is a dumbbell power snatch?
Nope, its not exactly a staple ofbeginner dumbbell workouts.
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You start with your feet at hip distance and the dumbbell between them, Speegle says.
Squat down in a deadlift-like position and grab the dumbbell from the ground with one hand.
Explode upwards with a straight elbow.
With the dumbbell now above your hips, your body should be at a full extension.
Stand up with the dumbbell overhead.
It sounds long and complex, but it all happens in a flash.
Heres the key to breaking it down.
Its also amuch safer option than a full snatch, which experts say can take years to master.
What muscles do snatches work?
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In the beginning, youre working glutes and hamstrings, Speegle says.
As you force the dumbbell overhead, youre hitting back and triceps.
Youre also keeping your core tight the whole time to keep your body stable.
The first concerns the position of the dumbbell.
To really nail it, keep that dumbbell as close to your body as possible, Speegle says.
The other tip to keep in mind?
Think about the power snatch as if youre walking a tightrope between generating power and keeping control.
You want to be explosive, but you also want to maintain stability and balance, Speegle says.
Remember: you control the dumbbell; the dumbbell does not control you!
Ill mix it up by adjusting weight and reps, Speegle says.
The heavier the weight, the less reps Ill do.
The more reps I do, the lighter the weight.
But there are also changes to the equipment you’re free to use, and your starting position.
Dip power snatch
This variation doesnt contain the deadlift portion of the move.
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