Fitness Tips

The Dumbbell Power Snatch Is One of the Best Full-Body Exercises for Strength and Agility

Tehrene Firman

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Photo: Getty Images / Dougal Waters

The dumbbell power snatch isn’t easy, but it sure is effective. It’s one of the best compound exercises for increasing your strength because itt requires you to fire every muscle, from your legs to your glutes to your core to your shoulders. And it’s also an all-star in boosting your agility, balance, and coordination—things that benefit you in and outside the gym.

While there’s certainly a nice flow to the dumbbell power snatch, Kelsey Emmanuel, fitness trainer and founder of Functional Fitness Method, says there are a few different parts to master in order to complete the exercise successfully. In an Instagram post, she broke down the technique into three steps: a deadlift, high pull, and full dumbbell snatch. “For those of you who only have access to one dumbbell right now (like me!), dumbbell power snatches are a fun weightlifting movement to learn, practice, and include in your workouts,” she wrote.

The dumbbell power snatch only requires a single piece of equipment, so you can learn how to do it right at home. It’s also a much safer option than a full snatch, which experts say can take years to master.

 

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How to master the dumbbell power snatch in three parts

Step 1: Deadlift

  1. Stand with your feet shoulder-width apart.
  2. Hold the dumbbell in one arm, keeping your arm straight and close to your body.
  3. Hinge at the hips and bend forward, keeping your chest up and back flat.
  4. After the dumbbell touches the ground, bring it right back up to your starting position.

Step 2: High pull

  1. Next, instead of simply standing back up with the dumbbell after the deadlift, perform a high pull.
  2. After the dumbbell touches the floor, stand and drive your elbow upward, bringing the dumbbell to the side of your head. Be sure you’re keeping the dumbbell close to your body.
  3. Return the dumbbell to the floor, then repeat.

Step 3: Dumbbell snatch

  1. Now, add everything together. As you bring the dumbbell up into the high pull, rotate your elbow, allowing you to extend your arm toward the ceiling with your palm facing forward.
  2. Reverse the steps to bring the dumbbell back down to the floor.

No equipment on hand? Try this 25-minute workout:

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