Exercise library / Legs
Dumbbell snatch
Legs · Dumbbells
Sets, reps and RIR
Sets3 to 5
Reps4 to 8
RIR1 to 3
A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Glutes, Hamstrings.
Secondary: Side delts, Traps, Quads.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk Rykk (hantel)
- Svenska Ryck (hantel)
- Dansk Snatch (håndvægt)
- Deutsch Kurzhantel Snatch
- Español Arrancada con mancuerna
- Italiano Strappo con manubrio
- Português Arranco com halteres
- Русский Рывок гантели
- Français Arraché (haltère)
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athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.