No matter if you’re a newbie or an experienced muscle-builder, this simple move is perfect for honing your full-body strength, balance, and muscle coordination. The best part? It requires nothing but an ordinary dumbbell or kettlebell and a little bit of stretching space — the perfect at-home exercise.
The idea here is to exercise just one side of your body at a time, keeping your movements smooth and continuous. Throughout, try to engage your core, relax your neck, and keep your back straight while looking forward.
If the standard dumbbell snatch isn’t what you’re going for, here are four alternative moves that can yield similar gains.
Dumbbell clean and press
Barbell clean and press
Tired of lifting one weight at a time? Get yourself a bar and some weights for an even workout. The key is to keep that continuous motion going, just like in the standard dumbbell snatch.
If you’re looking for a bit of extra heat in your abdominal wall, try doing the standard dumbbell snatch with a kettlebell.
Although the movements are the same, the kettlebell weight will end up behind your body instead of directly above it. The result is a force that pushes down and back instead of straight down. This engages your abs in order to maintain balance.
However, you should use a kettlebell only once you’re confident in the movement of the dumbbell snatch, since it can be more difficult to control a kettlebell — and thus easier to injure yourself.
This is a great move to use as a warmup for your lifting routine. Try using a lighter weight than you normally would, and go for 2–4 sets of 10–15 reps. Repeat this 2 or 3 times a week, or however often you do your lifting workouts.
You can also do the snatch as a daily exercise. Pick a weight you’re comfortable with and do 5 sets of 5 reps on each side. Each set should take about 30 seconds to complete.
The dumbbell snatch is a perfect example of why you don’t need fancy equipment to get a good workout. If you’re just starting out or are new to the technique, start with lighter weights than you’d normally use. This will allow you to perfect your form and will reduce the risk of injury.
When you feel confident in the movement, you can gradually increase the weight to your comfort level. Just remember to take the weight progression slow.