DB Snatch — CrossFit Technique Guide
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.
Muscles Worked
Equipment
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How to Do the DB Snatch
Stand with feet slightly wider than hip-width, dumbbell on the floor between your feet.
Hinge at the hips and grip the dumbbell with one hand, neutral position.
Pull the dumbbell off the floor explosively by driving the hips forward.
As the dumbbell rises, shrug aggressively and pull the elbow high.
Turn the wrist and punch the dumbbell overhead to full lockout as the elbow reaches its peak.
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.
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.
Related Exercises
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