Alternating Dumbbell Snatch

The alternating dumbbell snatch is an explosive hip-driven lift that takes one dumbbell from the floor to overhead in one motion. It trains power through your hips, shoulders and upper back, and you switch hands each rep.

How to do the Alternating Dumbbell Snatch

1. Stand with feet shoulder-width apart and the dumbbell on the floor between them.
2. Hinge, grip the dumbbell with a flat back, and drive your hips forward hard.
3. Pull the dumbbell close to your body, then punch your hand through and lock it out overhead.
4. Lower it under control to the floor and switch hands on the next rep.

Common mistakes

• You pull with your arm and curl the dumbbell. The hips do the work. Think of the arm as a rope.
• The dumbbell swings away from your body. Keep it close to your torso on the way up.
• You lean back at lockout. Finish tall with your ribs down and your biceps by your ear.

With a bench or without

A bench is not needed.

The lift is done standing, so there is no change without a bench.

Easier and harder versions

Easier: Start each rep from a hang at your thighs instead of the floor, or use a lighter dumbbell.

Harder: Move up in weight or start each rep from the floor with a dead stop.

Workouts that use the Alternating Dumbbell Snatch

More full-body exercises