Dumbbell Snatch

The Dumbbell Snatch is a dynamic, full-body power exercise that develops strength, speed, and coordination. It combines hip extension, leg drive, and shoulder stability in one continuous motion, making it a cornerstone of functional and athletic performance.

To perform, start with the dumbbell between your feet, hips back, and chest tall. Drive through your legs and hips to generate upward momentum, keeping the dumbbell close to your body. As the weight rises, shrug your shoulder and pull with your arm, then punch the dumbbell overhead in one smooth motion. Lower under control and repeat on the other side.

This exercise targets the glutes, hamstrings, quads, shoulders, traps, and core, while demanding balance, grip, and coordination. It’s an excellent unilateral alternative to barbell Olympic lifts, allowing for safer and more accessible power training.

In Relentless Bravery Fitness, the Dumbbell Snatch represents precision under fatigue — one rep, one decision, total focus. It rewards rhythm and timing over brute force, teaching the athlete to transfer power efficiently from the floor to overhead.

Common mistakes include pulling with the arms too early, overreaching at the bottom, or losing stability overhead. Cue “drive from the hips,” “keep it close,” and “finish tall.”

The Dumbbell Snatch can be used for power development (5×3 per side), conditioning (10×10 alternating reps), or as part of hybrid workouts like HYROX, pairing power output with endurance.