How To Properly Perform Dumbbell Power Snatch Properly

The dumbbell power snatch is an effective compound exercise for increasing strength and, boosting agility, balance and coordination.

These are beneficial both inside and outside the gym. It’s also excellent for developing fitness as it lends itself to a fast cycle time.

It engages every muscle, from your legs to your glutes to your core to your shoulders. Even though it is less technical than its barbell counterpart, it relies on similar principles.

For example, in both, the majority of the upward force and momentum on the dumbbell should be generated by the hips and legs.

Also, the working arm ought to remain straight till the hips have extended. Additionally, balance and coordination are demanded in the overhead position in order to stabilize the dumbbell.

However, fewer demands are placed on overall flexibility when receiving a load in the dumbbell power snatch position.

Moreover, using dumbbells instead of a barbell compels your weaker side to work independently. Nevertheless, do not use too much weight.

Choose the maximum weight that your weaker side can handle comfortably and use the same weight on your stronger side to ensure symmetry.

The exercise only requires a dumbbell for its execution. In reality, everyone can do this movement and it’s not limited to muscle heads. This is because it is more natural and you do not need to use any weight bearing machine.


Despite the movement having a nice flow to it, you have to master a few different parts in a bid to successfully complete it. The different parts can be categorized into three: a deadlift, high pull and full dumbbell snatch.

Here is how to master the movement in three steps;

Step 1: Deadlift

  • Stand on your feet shoulder-width apart.
  • Grab a dumbbell and hold it on one arm. Keep the arm straight and close to your body.
  • Keep your chest up and back flat, then hinge at the hips and bend forward.
  • After the dumbbell has touched the ground, bring it right back to the start position.

Step 2: High pull

  • Perform a high pull after the deadlift instead of standing back up with the dumbbell.
  • After the dumbbell has touched the floor, stand and drive your elbow upward bringing the dumbbell to the side of your head. Ensure you keep the dumbbell close to your body.
  • Return the dumbbell to the ground, then repeat.

Step 3: Dumbbell snatch

  • For this step, add everything together. Rotate your elbow as you bring the dumbbell up into the high pull, to allow you extend your arm toward the ceiling with your palm facing forward.
  • Now, reverse the steps in order to bring the dumbbell back to the ground.

Repeat for the desired set of reps then use the other arm.


  • Stand with your feet hip-width apart.
  • Hold your dumbbell at the center.
  • At set-up, your shoulders should be over or slightly in front of the dumbbell.
  • Your lumber curve should be maintained
  • Rise your hips and shoulders at the same rate.
  • Ensure your heels stay on the ground until your hips and legs are extended.
  • Your shoulder shrugs should be followed by a pull under with the arms.
  • Receive the dumbbell in a partial overhead squat
  • Keep a tight core throughout the movement in order to stabilize your body. Struggling or sore arms, lower back, or shoulders are signs of not correctly doing the movement.
  • Complete the movement at full hip and knee extension. The dumbbell should be over the middle of both feet.


The movement is a whole-body exercise that works every major muscle group in your body. It works the legs, glutes, back, core, shoulders, arms, core and upper chest.

Therefore, it is a great workout to build up muscular endurance as it taxes multiple muscles at the same time.


The movement can be used in power training thus improving strength and power.

It can also be added into high intensity interval training that challenges the cardiovascular system too. This helps in improving balance, motor control and coordination. Additionally, it burns fat and efficiently builds muscle.

As discussed, it works every major muscle group in the body hence it helps in building up your muscular endurance.

Being a unilateral movement, meaning it uses one side of the body at a time, it helps balance out any imbalances the body may have and challenges the whole body in just a single movement.

You can also make it easier or harder by just changing the weights.



It is very similar to the dumbbell power snatch. The difference is that, with the dumbbell snatch, instead of dropping into the dumbbell overhead squat position, you only need to drop part way in a bid to catch the dumbbell.


This movement originates from the barbell snatch and is performed in Olympic weightlifting to test overall strength and power. It requires the ability to extend hips, knees, and ankles simultaneously thus creating maximum explosiveness.


While performing the movement, do not hunch your back and look down. In order to lower your body, ensure to hinge at your hips and bend with your knees.

Do not swing the dumbbell downward too quickly as you may injure your rotator cuff, the muscle around your shoulder. Also, do not swing the dumbbell too far in front of you. Try to keep it close to your body.

Your feet should not be too wide when the dumbbell is overhead. Ensure your feet are shoulder-width apart before you begin and maintain this position for the entire exercise.


Although this movement makes a great workout, ensure you have properly mastered the form to prevent injuring yourself.

If you are a beginner, use a light dumbbell or a water bottle until you can safely do it and with the correct form.

Slow down the exercise if you need to and focus on maintaining the proper positioning throughout the movement.