Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Functional

Dumbbell Snatch

DumbbellCompoundTakes some practiceOne side at a time
Front
Back
Primary Secondary

Works

Glutes, Delts

Also hamstrings, traps, quads

You need

Dumbbells

How to do itPictures · 3 steps
1Start
2Lock out
Main musclesAlso working
  1. 1Dumbbell between your feet, hinge down to it
  2. 2Drive the hips through and pull it high
  3. 3Punch it overhead and stand tall

Most common mistake

Curling and pressing it up with the arm.

Watch a demo

Good for

  • Top 10 for functional
  • Carries straight over to functional

Compare with

vs Hang Power Cleanvs Wall Ballvs Air Bike
A
For functional
#7 of 45
See the full list →
Research
71
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
TransferExcellent
Injury protectionFair
PracticalityStrong

A common competition lift: hip power to overhead in one move.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SPull-UpBodyweight
  • AFront SquatBarbell
  • APush PressBarbell
  • BFarmer's CarryDumbbell

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