Which muscles does the snatch (dumbbell) work?

The snatch (dumbbell) mainly works your full body. It also involves your shoulders and glutes.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the snatch (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Snatch (Dumbbell): how to do it and muscles worked

The snatch (dumbbell) mainly works your full body, with help from your shoulders and glutes. You need dumbbells.

Muscles worked

Main

Full body

Helping

How to do the snatch (dumbbell)

1
Place a dumbbell on the floor between your feet, which are slightly wider than hip-width. Hinge your hips back and grip the dumbbell with one hand, back flat.
2
Drive through your legs and extend your hips, pulling the dumbbell up close to your body, then punch it overhead and lock out your arm.
3
Lower the dumbbell back to the floor with control, under your hips. Breathe out as you lift. Finish your reps, then switch hands.

Form tip: Use your hips to power the lift, not your arm. Keep the dumbbell close and your back flat when you lower.

Common questions

Which muscles does the snatch (dumbbell) work?: The snatch (dumbbell) mainly works your full body. It also involves your shoulders and glutes.
What equipment do I need for the snatch (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the snatch (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.