Dumbbell Snatch

Activated Muscles

Muscle Group	Muscles
Primary muscles	Deltoids (Anterior and Lateral Heads), Gluteus Maximus, Hamstrings
Secondary muscles	Quadriceps, Latissimus Dorsi, Trapezius (Upper)
Stabilizer muscles	Core (Abdominals, Obliques), Erector Spinae (Lower Back)
Grip muscles	Forearms (Flexors)

Muscle Group

Muscles

Primary muscles

Deltoids (Anterior and Lateral Heads), Gluteus Maximus, Hamstrings

Secondary muscles

Quadriceps, Latissimus Dorsi, Trapezius (Upper)

Stabilizer muscles

Core (Abdominals, Obliques), Erector Spinae (Lower Back)

Grip muscles

Forearms (Flexors)

Dumbbell Snatch Average

Level
	11 kg (24 lbs)	6 kg (13 lbs)
	21 kg (46 lbs)	12 kg (25 lbs)
	35 kg (76 lbs)	20 kg (44 lbs)
	52 kg (115 lbs)	30 kg (67 lbs)
	72 kg (159 lbs)	42 kg (93 lbs)

Level

11 kg
(24 lbs)

6 kg
(13 lbs)

21 kg
(46 lbs)

12 kg
(25 lbs)

35 kg
(76 lbs)

20 kg
(44 lbs)

52 kg
(115 lbs)

30 kg
(67 lbs)

72 kg
(159 lbs)

42 kg
(93 lbs)

Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.

Dumbbell Snatch Standards [kg]

By Bodyweight
By Age

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
50	4	10	19	31	45
55	5	12	21	34	49
60	6	13	24	37	53
65	8	15	27	41	57
70	9	17	29	44	60
75	10	19	31	47	64
80	12	21	34	49	67
85	13	23	36	52	70
90	14	25	38	55	74
95	16	26	40	57	76
100	17	28	42	60	79
105	18	30	44	62	82
110	20	31	46	65	85
115	21	33	48	67	87
120	22	34	50	69	90
125	23	36	52	71	92
130	25	37	54	73	95
135	26	39	56	76	97
140	27	40	57	78	99

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	9	18	29	44	61
20	10	20	34	51	70
25	11	21	35	52	72
30	11	21	35	52	72
35	11	21	35	52	72
40	11	21	35	52	72
45	10	20	33	49	68
50	10	18	31	46	64
55	9	17	28	43	59
60	8	16	26	39	54
65	7	14	23	35	49
70	7	13	21	32	44
75	6	11	19	28	39
80	5	10	17	25	35
85	5	9	15	23	31
90	4	8	14	20	28

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
40	4	10	17	27	38
45	5	10	18	28	39
50	5	10	18	28	40
55	5	11	19	29	41
60	5	11	19	29	41
65	6	11	20	30	42
70	6	12	20	30	42
75	6	12	20	31	43
80	6	12	21	31	43
85	6	13	21	32	44
90	7	13	21	32	44
95	7	13	22	32	45
100	7	13	22	33	45
105	7	13	22	33	46
110	7	14	22	33	46
115	7	14	23	34	46
120	8	14	23	34	47

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	5	10	17	26	36
20	6	11	19	29	41
25	6	12	20	30	42
30	6	12	20	30	42
35	6	12	20	30	42
40	6	12	20	30	42
45	5	11	19	29	40
50	5	10	18	27	38
55	5	10	16	25	35
60	4	9	15	23	32
65	4	8	13	21	29
70	3	7	12	18	26
75	3	6	11	16	23
80	3	6	10	15	21
85	3	5	9	13	18
90	2	5	8	12	17

Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.

About Table

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	Top 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Color

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

Top 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Light	🔥 40-60 calories
Moderate	🔥 60-80 calories
Vigorous	🔥 80-110 calories
High-Intensity	🔥 110-140 calories

Intensity

Calories Burned

Light

🔥 40-60 calories

Moderate

🔥 60-80 calories

Vigorous

🔥 80-110 calories

High-Intensity

🔥 110-140 calories

Note: These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity levels:

Light: Warm-up sets or recovery work
Moderate: Standard working sets
Vigorous: Heavy lifting or higher volume
High-Intensity: Maximum effort or AMRAP sets

Activated Muscles

Dumbbell Snatch Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Dumbbell Snatch Standards [kg]

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

About Table

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
50	4	10	19	31	45
55	5	12	21	34	49
60	6	13	24	37	53
65	8	15	27	41	57
70	9	17	29	44	60
75	10	19	31	47	64
80	12	21	34	49	67
85	13	23	36	52	70
90	14	25	38	55	74
95	16	26	40	57	76
100	17	28	42	60	79
105	18	30	44	62	82
110	20	31	46	65	85
115	21	33	48	67	87
120	22	34	50	69	90
125	23	36	52	71	92
130	25	37	54	73	95
135	26	39	56	76	97
140	27	40	57	78	99

Age
15	9	18	29	44	61
20	10	20	34	51	70
25	11	21	35	52	72
30	11	21	35	52	72
35	11	21	35	52	72
40	11	21	35	52	72
45	10	20	33	49	68
50	10	18	31	46	64
55	9	17	28	43	59
60	8	16	26	39	54
65	7	14	23	35	49
70	7	13	21	32	44
75	6	11	19	28	39
80	5	10	17	25	35
85	5	9	15	23	31
90	4	8	14	20	28

BW
40	4	10	17	27	38
45	5	10	18	28	39
50	5	10	18	28	40
55	5	11	19	29	41
60	5	11	19	29	41
65	6	11	20	30	42
70	6	12	20	30	42
75	6	12	20	31	43
80	6	12	21	31	43
85	6	13	21	32	44
90	7	13	21	32	44
95	7	13	22	32	45
100	7	13	22	33	45
105	7	13	22	33	46
110	7	14	22	33	46
115	7	14	23	34	46
120	8	14	23	34	47

Age
15	5	10	17	26	36
20	6	11	19	29	41
25	6	12	20	30	42
30	6	12	20	30	42
35	6	12	20	30	42
40	6	12	20	30	42
45	5	11	19	29	40
50	5	10	18	27	38
55	5	10	16	25	35
60	4	9	15	23	32
65	4	8	13	21	29
70	3	7	12	18	26
75	3	6	11	16	23
80	3	6	10	15	21
85	3	5	9	13	18
90	2	5	8	12	17

BW
50	4	10	19	31	45
55	5	12	21	34	49
60	6	13	24	37	53
65	8	15	27	41	57
70	9	17	29	44	60
75	10	19	31	47	64
80	12	21	34	49	67
85	13	23	36	52	70
90	14	25	38	55	74
95	16	26	40	57	76
100	17	28	42	60	79
105	18	30	44	62	82
110	20	31	46	65	85
115	21	33	48	67	87
120	22	34	50	69	90
125	23	36	52	71	92
130	25	37	54	73	95
135	26	39	56	76	97
140	27	40	57	78	99

Age
15	9	18	29	44	61
20	10	20	34	51	70
25	11	21	35	52	72
30	11	21	35	52	72
35	11	21	35	52	72
40	11	21	35	52	72
45	10	20	33	49	68
50	10	18	31	46	64
55	9	17	28	43	59
60	8	16	26	39	54
65	7	14	23	35	49
70	7	13	21	32	44
75	6	11	19	28	39
80	5	10	17	25	35
85	5	9	15	23	31
90	4	8	14	20	28

BW
40	4	10	17	27	38
45	5	10	18	28	39
50	5	10	18	28	40
55	5	11	19	29	41
60	5	11	19	29	41
65	6	11	20	30	42
70	6	12	20	30	42
75	6	12	20	31	43
80	6	12	21	31	43
85	6	13	21	32	44
90	7	13	21	32	44
95	7	13	22	32	45
100	7	13	22	33	45
105	7	13	22	33	46
110	7	14	22	33	46
115	7	14	23	34	46
120	8	14	23	34	47

Age
15	5	10	17	26	36
20	6	11	19	29	41
25	6	12	20	30	42
30	6	12	20	30	42
35	6	12	20	30	42
40	6	12	20	30	42
45	5	11	19	29	40
50	5	10	18	27	38
55	5	10	16	25	35
60	4	9	15	23	32
65	4	8	13	21	29
70	3	7	12	18	26
75	3	6	11	16	23
80	3	6	10	15	21
85	3	5	9	13	18
90	2	5	8	12	17

BW
50	4	10	19	31	45
55	5	12	21	34	49
60	6	13	24	37	53
65	8	15	27	41	57
70	9	17	29	44	60
75	10	19	31	47	64
80	12	21	34	49	67
85	13	23	36	52	70
90	14	25	38	55	74
95	16	26	40	57	76
100	17	28	42	60	79
105	18	30	44	62	82
110	20	31	46	65	85
115	21	33	48	67	87
120	22	34	50	69	90
125	23	36	52	71	92
130	25	37	54	73	95
135	26	39	56	76	97
140	27	40	57	78	99

Age
15	9	18	29	44	61
20	10	20	34	51	70
25	11	21	35	52	72
30	11	21	35	52	72
35	11	21	35	52	72
40	11	21	35	52	72
45	10	20	33	49	68
50	10	18	31	46	64
55	9	17	28	43	59
60	8	16	26	39	54
65	7	14	23	35	49
70	7	13	21	32	44
75	6	11	19	28	39
80	5	10	17	25	35
85	5	9	15	23	31
90	4	8	14	20	28

BW
40	4	10	17	27	38
45	5	10	18	28	39
50	5	10	18	28	40
55	5	11	19	29	41
60	5	11	19	29	41
65	6	11	20	30	42
70	6	12	20	30	42
75	6	12	20	31	43
80	6	12	21	31	43
85	6	13	21	32	44
90	7	13	21	32	44
95	7	13	22	32	45
100	7	13	22	33	45
105	7	13	22	33	46
110	7	14	22	33	46
115	7	14	23	34	46
120	8	14	23	34	47

Age
15	5	10	17	26	36
20	6	11	19	29	41
25	6	12	20	30	42
30	6	12	20	30	42
35	6	12	20	30	42
40	6	12	20	30	42
45	5	11	19	29	40
50	5	10	18	27	38
55	5	10	16	25	35
60	4	9	15	23	32
65	4	8	13	21	29
70	3	7	12	18	26
75	3	6	11	16	23
80	3	6	10	15	21
85	3	5	9	13	18
90	2	5	8	12	17