DB Snatch Technique EMOM
db snatch technique
Every 2:00 x 6 sets
3 DB Snatch reps at 60-70%
Reset before every repetition
Stop if speed or position changes
Kettlebell
DB Snatch — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The single-arm DB snatch is one of the most athletic movements in CrossFit — featured prominently in the CrossFit Open multiple times. One dumbbell is pulled from the floor to overhead in a single explosive movement, requiring coordination, hip power, and overhead stability. Unlike the barbell snatch, the DB snatch is performed one arm at a time, alternating each rep, which adds a rotational element and addresses left-right strength asymmetries. It is a full-body power movement that develops athleticism and cardio simultaneously.
Quick answer
The single-arm DB snatch is one of the most athletic movements in CrossFit — featured prominently in the CrossFit Open multiple times. Practise DB Snatch while fresh, choose a load you can move crisply, and stop the set when speed or position changes.
Curated demonstration
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The Dumbbell Power Snatch
CrossFit · reviewed 2026-08-06
Muscles Worked
Full bodyPosterior chainDeltoidsCoreTrapezius
Equipment
Dumbbell
Best For, Avoid If, and Scaling
| Best for | Developing coordinated DB Snatch power through full body and posterior chain and rehearsing efficient positions before heavier or higher-volume work. |
|---|---|
| Avoid if | Avoid or scale DB Snatch if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: lifting with the arm only (arm press) rather than using hip power — limits load and risks shoulder injury. |
| Scaling | Lighter dumbbell, or DB hang snatch (from hip rather than floor). |
How to Do the DB Snatch
1
Stand with feet slightly wider than hip-width, dumbbell on the floor between your feet.
2
Hinge at the hips and grip the dumbbell with one hand, neutral position.
3
Pull the dumbbell off the floor explosively by driving the hips forward.
4
As the dumbbell rises, shrug aggressively and pull the elbow high.
5
Turn the wrist and punch the dumbbell overhead to full lockout as the elbow reaches its peak.
6
Stand to full extension with the dumbbell locked overhead, then lower to the floor for the next rep.
Common Mistakes
✕
Lifting with the arm only (arm press) rather than using hip power — limits load and risks shoulder injury.
✕
Not locking out overhead — the arm must be fully extended for a complete rep.
✕
Swinging the dumbbell away from the body — longer lever arm is harder to control.
Coaching Tips
✓
Practice the high pull first: drive hips and shrug, pull elbow high. Add the turnover once timing is consistent.
✓
The hip pop is the engine — without explosive hip extension, you will be muscling from the shoulder.
✓
Start each rep from the floor (touch-and-go or reset) to practice the full pulling pattern.
Scaling Options
Easier / Beginner
Lighter dumbbell, or DB hang snatch (from hip rather than floor).
Harder / Advanced
Heavier dumbbell, barbell power snatch, or pause at each position.
Training Examples
Train DB Snatch with a Clear Purpose
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DB Snatch Power Pairing
db snatch power workout
5 rounds for quality
4 crisp DB Snatch reps
6 controlled Power Snatch reps
Rest enough to preserve speed
Frequently Asked Questions
What weight is used for the DB snatch in the CrossFit Open?
Historically the Open has used 50 lb (22.5 kg) for men and 35 lb (15 kg) for women at RX. Scaled divisions typically use 35/20 lb. Always check the current Open standards as weights may vary each year.
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