What equipment do you need for the dumbbell snatch?

You need dumbbell to do the dumbbell snatch.

What is a good dumbbell snatch?

For men, a good dumbbell snatch is about a 180 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 85 lb and elite lifters pass 292.5 lb. For women, the standards run from about 50 lb to 165 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Dumbbell

Dumbbell Snatch

How to do the dumbbell snatch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Dumbbell
Difficulty: Expert
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Glutes exercises Dumbbell exercises

How to do it

Stand with your feet hip-width apart and grip the weight with a wide overhand grip. Explosively extend your hips and knees to lift the weight straight overhead in one motion, catching it with arms straight and knees slightly bent. Stand up fully before lowering the weight back to the ground.

1Feel your legs and hips generate force to drive the dumbbell from floor to overhead
2Keep your core engaged and use a quick pull under the weight to catch
3Lock out your arm and engage your shoulder at the top

Common mistakes

Avoid curling the dumbbell; keep it close to your body
Don't round your back; hinge at the hips
Avoid pressing out; catch the weight in one motion

Muscles worked

The dumbbell snatch mainly works the quads and glutes, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, upper chest, lats, lower back, calves, and side delts assisting.