Dumbbell Snatch
A dumbbell snatch moves one dumbbell from below the hips to overhead in one continuous action; start position and receiving depth vary by version.
Movement and variants
A dumbbell snatch is unilateral and may start from the floor or hang, with a power or deeper receiving position. A small study in trained male weightlifters found kinetic and kinematic differences from the bilateral barbell power snatch; the exercises should not be treated as mechanically identical.
Unilateral dumbbell versus bilateral barbell power snatch study
Programming and HYROX®
Learn the path and overhead control with a manageable load before increasing resistance or speed. Programming should reflect skill and response. The exercise may develop power in a resistance programme, but no fixed load, calorie value, injury guarantee or direct improvement to a HYROX® station follows from the movement alone.
ACSM resistance-training position stand 2026
FAQ
Does it have to start on the floor?
No. Floor and hang starts are distinct variations and should be named.
Is it the same as a barbell snatch?
No. The implement and unilateral setup change the mechanics.
Program explosive training and track your power development with Repz.
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