Dumbbell Snatch Strength Standards for Men and Women

Discover how your Dumbbell Snatch performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Dumbbell Snatch Strength Level

Calculate Your Dumbbell Snatch Strength

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Dumbbell Snatch Weight Standards

Compare your Dumbbell Snatch performance to these weight standards and see where you stand.

LevelWeight
Beginner28 lbs
Novice50 lbs
Intermediate80 lbs
Advanced119 lbs
Elite163 lbs

Dumbbell Snatch Bodyweight Ratio Standards

See how your Dumbbell Snatch strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.15
Novice0.25
Intermediate0.40
Advanced0.65
Elite0.90
LevelBodyweight Ratio
Beginner0.10
Novice0.15
Intermediate0.30
Advanced0.45
Elite0.65

Dumbbell Snatch Standards by Bodyweight

Find the Dumbbell Snatch strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs12 lbs25 lbs45 lbs72 lbs103 lbs
120 lbs15 lbs29 lbs50 lbs78 lbs111 lbs
130 lbs17 lbs33 lbs56 lbs85 lbs119 lbs
140 lbs20 lbs37 lbs61 lbs92 lbs127 lbs
150 lbs23 lbs41 lbs66 lbs98 lbs134 lbs
160 lbs25 lbs44 lbs71 lbs104 lbs141 lbs
170 lbs28 lbs48 lbs75 lbs109 lbs148 lbs
180 lbs31 lbs52 lbs80 lbs115 lbs155 lbs
190 lbs33 lbs55 lbs85 lbs120 lbs161 lbs
200 lbs36 lbs59 lbs89 lbs126 lbs167 lbs
210 lbs39 lbs62 lbs93 lbs131 lbs173 lbs
220 lbs41 lbs66 lbs97 lbs136 lbs179 lbs
230 lbs44 lbs69 lbs101 lbs141 lbs184 lbs
240 lbs47 lbs72 lbs105 lbs145 lbs190 lbs
250 lbs49 lbs75 lbs109 lbs150 lbs195 lbs
260 lbs52 lbs79 lbs113 lbs154 lbs200 lbs
270 lbs54 lbs82 lbs117 lbs159 lbs205 lbs
280 lbs57 lbs85 lbs121 lbs163 lbs210 lbs
290 lbs59 lbs88 lbs124 lbs167 lbs215 lbs
300 lbs61 lbs91 lbs128 lbs171 lbs219 lbs
310 lbs64 lbs94 lbs131 lbs175 lbs224 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs14 lbs25 lbs42 lbs63 lbs88 lbs
100 lbs14 lbs26 lbs43 lbs65 lbs90 lbs
110 lbs15 lbs27 lbs44 lbs66 lbs92 lbs
120 lbs15 lbs28 lbs45 lbs67 lbs93 lbs
130 lbs16 lbs28 lbs46 lbs69 lbs95 lbs
140 lbs16 lbs29 lbs47 lbs70 lbs96 lbs
150 lbs17 lbs30 lbs48 lbs71 lbs97 lbs
160 lbs17 lbs30 lbs48 lbs72 lbs98 lbs
170 lbs18 lbs31 lbs49 lbs72 lbs99 lbs
180 lbs18 lbs31 lbs50 lbs73 lbs100 lbs
190 lbs18 lbs32 lbs51 lbs74 lbs101 lbs
200 lbs19 lbs32 lbs51 lbs75 lbs102 lbs
210 lbs19 lbs33 lbs52 lbs76 lbs103 lbs
220 lbs19 lbs33 lbs52 lbs76 lbs104 lbs
230 lbs20 lbs34 lbs53 lbs77 lbs104 lbs
240 lbs20 lbs34 lbs53 lbs78 lbs105 lbs
250 lbs20 lbs34 lbs54 lbs78 lbs106 lbs
260 lbs21 lbs35 lbs54 lbs79 lbs107 lbs

Dumbbell Snatch Standards by Age

Discover how Dumbbell Snatch strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1524 lbs43 lbs69 lbs102 lbs139 lbs
2027 lbs48 lbs78 lbs116 lbs159 lbs
2528 lbs50 lbs80 lbs119 lbs163 lbs
3028 lbs50 lbs80 lbs119 lbs163 lbs
3528 lbs50 lbs80 lbs119 lbs163 lbs
4028 lbs50 lbs80 lbs119 lbs163 lbs
4526 lbs47 lbs76 lbs113 lbs155 lbs
5025 lbs45 lbs72 lbs106 lbs145 lbs
5523 lbs42 lbs67 lbs98 lbs135 lbs
6022 lbs38 lbs61 lbs90 lbs123 lbs
6520 lbs35 lbs56 lbs82 lbs112 lbs
7018 lbs32 lbs50 lbs74 lbs101 lbs
7517 lbs29 lbs46 lbs67 lbs91 lbs
8015 lbs26 lbs41 lbs60 lbs81 lbs
8514 lbs24 lbs37 lbs54 lbs73 lbs
9013 lbs22 lbs34 lbs49 lbs67 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1515 lbs26 lbs41 lbs61 lbs83 lbs
2016 lbs29 lbs46 lbs69 lbs95 lbs
2517 lbs29 lbs48 lbs71 lbs97 lbs
3017 lbs29 lbs48 lbs71 lbs97 lbs
3517 lbs29 lbs48 lbs71 lbs97 lbs
4017 lbs29 lbs48 lbs71 lbs97 lbs
4516 lbs28 lbs45 lbs67 lbs92 lbs
5015 lbs27 lbs43 lbs63 lbs87 lbs
5514 lbs25 lbs40 lbs59 lbs81 lbs
6014 lbs23 lbs37 lbs54 lbs74 lbs
6513 lbs21 lbs34 lbs49 lbs67 lbs
7012 lbs19 lbs31 lbs45 lbs61 lbs
7511 lbs18 lbs28 lbs40 lbs55 lbs
8010 lbs16 lbs25 lbs36 lbs49 lbs
8510 lbs15 lbs23 lbs33 lbs45 lbs
909 lbs14 lbs21 lbs30 lbs41 lbs

Dumbbell Snatch Overview

A dynamic full-body movement focusing on power and explosiveness, where a dumbbell is lifted from the floor to an overhead position in one fluid motion.

Muscles Worked

Equipment Needed

Dumbbell

How To Perform the Dumbbell Snatch

  1. Start in a standing position with feet shoulder-width apart, holding a dumbbell in one hand between your legs.
  2. Bend your knees slightly and hinge at the hips to lower the dumbbell towards the floor, keeping your back flat.
  3. Explosively extend your hips, knees, and ankles while pulling the dumbbell up in a straight line.
  4. As the dumbbell reaches chest level, quickly drop underneath it and catch it overhead with a locked arm.
  5. Stand up fully with the dumbbell overhead and control the descent to return to the starting position.
  6. Repeat for the desired number of reps and then switch arms.

Want to perfect your form? Check out our detailed guide on Dumbbell Snatch for proper technique and tips.

Pro Tips for Dumbbell Snatch

  • Maintain a neutral spine throughout the movement to avoid injury.
  • Use your legs and hips to generate power, not just your arm.
  • Practice with lighter weights to master the technique before progressing to heavier dumbbells.
  • Ensure a full lockout overhead to stabilize the dumbbell.

Dumbbell Snatch Variations and Alternatives

Variations

Alternatives

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Dumbbell Snatch?

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