How to do the DB Snatch, step by step
- Dumbbell between your feet, grab it with one hand, back neutral.
- Push with your legs and snap your hips open.
- Pull the dumbbell up close to your body, elbow high and out.
- Drop under the dumbbell and punch your arm straight overhead.
- Stabilize standing, then lower the dumbbell under control.
Common mistakes and how to fix them
- Pulling with your backpower from your legs and hips
- Dumbbell far in front of your bodykeep it close
- Arm not straight at the topshow a clean lockout
How to scale the DB Snatch
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Hang DB Snatch from the knees
- Lighter dumbbell
- Single-arm KB Swing
Also known as
Alt db snatch · Db sn
Benchmarks with DB Snatch
- Ellen3 RFT: 20 Burpees, 21 DB Snatches 22.5 kg (one dumbbell), 12 DB Thruster (2 × 22.5 kg)
- Open 17.1 / 21.210-20-30-40-50 DB Snatch 22.5 kg, 15 Burpee Box Jump-overs 61 cm between sets (Cap 20 min)
- Open 18.32 RFT: 100 Double Unders, 20 OHS 52.5 kg, 100 DU, 12 Ring Muscle-ups, 100 DU, 20 DB Snatches 22.5 kg, 100 DU, 12 Bar Muscle-ups (Cap 14 min)
- Open 22.115 min AMRAP: 3 Wall Walks, 12 DB Snatch 22.5 kg, 15 Box Jump-overs 51 cm
- Open 24.121 DB Snatches arm 1, 21 Lateral Burpees over the dumbbell, 21 DB Snatches arm 2, 21 Burpees; then the same with 15 and 9 reps – dumbbell 22.5 kg (Cap 15 min)
- Open 26.224 m DB Overhead Walking Lunge, 20 DB Snatches (alternating), 20 Pull-ups; 24 m Lunge, 20 Snatches, 20 C2B; 24 m Lunge, 20 Snatches, 20 Muscle-ups – dumbbell 22.5 kg (Cap 15 min)
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.