Dumbbell Snatch

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Deltoids, Gluteus Maximus, Hamstring
Secondary Muscles	Quadriceps Femoris, Latissimus Dorsi, Trapezius
Stabilizer Muscles	Abdominal External Oblique, Erector Spinae
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Deltoids, Gluteus Maximus, Hamstring

Secondary Muscles

Quadriceps Femoris, Latissimus Dorsi, Trapezius

Stabilizer Muscles

Abdominal External Oblique, Erector Spinae

Grip Muscles

Forearm Flexors

Dumbbell Snatch Average Weight [1RM]

Level
Beg.	11 kg (24 lb)	6 kg (13 lb)
Nov.	21 kg (46 lb)	12 kg (25 lb)
Int.	35 kg (76 lb)	20 kg (44 lb)
Adv.	52 kg (115 lb)	30 kg (67 lb)
Pro	72 kg (159 lb)	42 kg (93 lb)

Level

Beg.

11 kg
(24 lb)

6 kg
(13 lb)

Nov.

21 kg
(46 lb)

12 kg
(25 lb)

Int.

35 kg
(76 lb)

20 kg
(44 lb)

Adv.

52 kg
(115 lb)

30 kg
(67 lb)

Pro

72 kg
(159 lb)

42 kg
(93 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Dumbbell Snatch Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	8	21	41	68	99
120	11	25	46	74	107
130	13	29	52	81	115
140	16	33	57	88	123
150	19	37	62	94	130
160	21	40	67	100	137
170	24	44	71	105	144
180	27	48	76	111	151
190	29	51	81	116	157
200	32	55	85	122	163
210	35	58	89	127	169
220	37	62	93	132	175
230	40	65	97	137	180
240	43	68	101	141	186
250	45	71	105	146	191
260	48	75	109	150	196
270	50	78	113	155	201
280	53	81	117	159	206
290	55	84	120	163	211
300	57	87	124	167	215
310	60	90	127	171	220

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	39	65	98	135
20	23	44	74	112	155
25	24	46	76	115	159
30	24	46	76	115	159
35	24	46	76	115	159
40	24	46	76	115	159
45	22	43	72	109	151
50	21	41	68	102	141
55	19	38	63	94	131
60	18	34	57	86	119
65	16	31	52	78	108
70	14	28	46	70	97
75	13	25	42	63	87
80	11	22	37	56	77
85	10	20	33	50	69
90	9	18	30	45	63

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	10	21	38	59	84
100	10	22	39	61	86
110	11	23	40	62	88
120	11	24	41	63	89
130	12	24	42	65	91
140	12	25	43	66	92
150	13	26	44	67	93
160	13	26	44	68	94
170	14	27	45	68	95
180	14	27	46	69	96
190	14	28	47	70	97
200	15	28	47	71	98
210	15	29	48	72	99
220	15	29	48	72	100
230	16	30	49	73	100
240	16	30	49	74	101
250	16	30	50	74	102
260	17	31	50	75	103

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	22	37	57	79
20	12	25	42	65	91
25	13	25	44	67	93
30	13	25	44	67	93
35	13	25	44	67	93
40	13	25	44	67	93
45	12	24	41	63	88
50	11	23	39	59	83
55	10	21	36	55	77
60	10	19	33	50	70
65	9	17	30	45	63
70	8	15	27	41	57
75	7	14	24	36	51
80	6	12	21	32	45
85	6	11	19	29	41
90	5	10	17	26	37

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

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.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

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.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 40-60 Calories
Medium	🔥 60-80 Calories
Hard	🔥 80-110 Calories
Max	🔥 110-140 Calories

Intensity

Calories Burned

Easy

🔥 40-60 Calories

Medium

🔥 60-80 Calories

Hard

🔥 80-110 Calories

Max

🔥 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：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Dumbbell Snatch Average Weight [1RM]

Dumbbell Snatch Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	8	21	41	68	99
120	11	25	46	74	107
130	13	29	52	81	115
140	16	33	57	88	123
150	19	37	62	94	130
160	21	40	67	100	137
170	24	44	71	105	144
180	27	48	76	111	151
190	29	51	81	116	157
200	32	55	85	122	163
210	35	58	89	127	169
220	37	62	93	132	175
230	40	65	97	137	180
240	43	68	101	141	186
250	45	71	105	146	191
260	48	75	109	150	196
270	50	78	113	155	201
280	53	81	117	159	206
290	55	84	120	163	211
300	57	87	124	167	215
310	60	90	127	171	220

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	39	65	98	135
20	23	44	74	112	155
25	24	46	76	115	159
30	24	46	76	115	159
35	24	46	76	115	159
40	24	46	76	115	159
45	22	43	72	109	151
50	21	41	68	102	141
55	19	38	63	94	131
60	18	34	57	86	119
65	16	31	52	78	108
70	14	28	46	70	97
75	13	25	42	63	87
80	11	22	37	56	77
85	10	20	33	50	69
90	9	18	30	45	63

BW	Beg.	Nov.	Int.	Adv.	Pro
90	10	21	38	59	84
100	10	22	39	61	86
110	11	23	40	62	88
120	11	24	41	63	89
130	12	24	42	65	91
140	12	25	43	66	92
150	13	26	44	67	93
160	13	26	44	68	94
170	14	27	45	68	95
180	14	27	46	69	96
190	14	28	47	70	97
200	15	28	47	71	98
210	15	29	48	72	99
220	15	29	48	72	100
230	16	30	49	73	100
240	16	30	49	74	101
250	16	30	50	74	102
260	17	31	50	75	103

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	22	37	57	79
20	12	25	42	65	91
25	13	25	44	67	93
30	13	25	44	67	93
35	13	25	44	67	93
40	13	25	44	67	93
45	12	24	41	63	88
50	11	23	39	59	83
55	10	21	36	55	77
60	10	19	33	50	70
65	9	17	30	45	63
70	8	15	27	41	57
75	7	14	24	36	51
80	6	12	21	32	45
85	6	11	19	29	41
90	5	10	17	26	37

BW	Beg.	Nov.	Int.	Adv.	Pro
110	8	21	41	68	99
120	11	25	46	74	107
130	13	29	52	81	115
140	16	33	57	88	123
150	19	37	62	94	130
160	21	40	67	100	137
170	24	44	71	105	144
180	27	48	76	111	151
190	29	51	81	116	157
200	32	55	85	122	163
210	35	58	89	127	169
220	37	62	93	132	175
230	40	65	97	137	180
240	43	68	101	141	186
250	45	71	105	146	191
260	48	75	109	150	196
270	50	78	113	155	201
280	53	81	117	159	206
290	55	84	120	163	211
300	57	87	124	167	215
310	60	90	127	171	220

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	39	65	98	135
20	23	44	74	112	155
25	24	46	76	115	159
30	24	46	76	115	159
35	24	46	76	115	159
40	24	46	76	115	159
45	22	43	72	109	151
50	21	41	68	102	141
55	19	38	63	94	131
60	18	34	57	86	119
65	16	31	52	78	108
70	14	28	46	70	97
75	13	25	42	63	87
80	11	22	37	56	77
85	10	20	33	50	69
90	9	18	30	45	63

BW	Beg.	Nov.	Int.	Adv.	Pro
90	10	21	38	59	84
100	10	22	39	61	86
110	11	23	40	62	88
120	11	24	41	63	89
130	12	24	42	65	91
140	12	25	43	66	92
150	13	26	44	67	93
160	13	26	44	68	94
170	14	27	45	68	95
180	14	27	46	69	96
190	14	28	47	70	97
200	15	28	47	71	98
210	15	29	48	72	99
220	15	29	48	72	100
230	16	30	49	73	100
240	16	30	49	74	101
250	16	30	50	74	102
260	17	31	50	75	103

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	22	37	57	79
20	12	25	42	65	91
25	13	25	44	67	93
30	13	25	44	67	93
35	13	25	44	67	93
40	13	25	44	67	93
45	12	24	41	63	88
50	11	23	39	59	83
55	10	21	36	55	77
60	10	19	33	50	70
65	9	17	30	45	63
70	8	15	27	41	57
75	7	14	24	36	51
80	6	12	21	32	45
85	6	11	19	29	41
90	5	10	17	26	37

BW	Beg.	Nov.	Int.	Adv.	Pro
110	8	21	41	68	99
120	11	25	46	74	107
130	13	29	52	81	115
140	16	33	57	88	123
150	19	37	62	94	130
160	21	40	67	100	137
170	24	44	71	105	144
180	27	48	76	111	151
190	29	51	81	116	157
200	32	55	85	122	163
210	35	58	89	127	169
220	37	62	93	132	175
230	40	65	97	137	180
240	43	68	101	141	186
250	45	71	105	146	191
260	48	75	109	150	196
270	50	78	113	155	201
280	53	81	117	159	206
290	55	84	120	163	211
300	57	87	124	167	215
310	60	90	127	171	220

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	39	65	98	135
20	23	44	74	112	155
25	24	46	76	115	159
30	24	46	76	115	159
35	24	46	76	115	159
40	24	46	76	115	159
45	22	43	72	109	151
50	21	41	68	102	141
55	19	38	63	94	131
60	18	34	57	86	119
65	16	31	52	78	108
70	14	28	46	70	97
75	13	25	42	63	87
80	11	22	37	56	77
85	10	20	33	50	69
90	9	18	30	45	63

BW	Beg.	Nov.	Int.	Adv.	Pro
90	10	21	38	59	84
100	10	22	39	61	86
110	11	23	40	62	88
120	11	24	41	63	89
130	12	24	42	65	91
140	12	25	43	66	92
150	13	26	44	67	93
160	13	26	44	68	94
170	14	27	45	68	95
180	14	27	46	69	96
190	14	28	47	70	97
200	15	28	47	71	98
210	15	29	48	72	99
220	15	29	48	72	100
230	16	30	49	73	100
240	16	30	49	74	101
250	16	30	50	74	102
260	17	31	50	75	103

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	22	37	57	79
20	12	25	42	65	91
25	13	25	44	67	93
30	13	25	44	67	93
35	13	25	44	67	93
40	13	25	44	67	93
45	12	24	41	63	88
50	11	23	39	59	83
55	10	21	36	55	77
60	10	19	33	50	70
65	9	17	30	45	63
70	8	15	27	41	57
75	7	14	24	36	51
80	6	12	21	32	45
85	6	11	19	29	41
90	5	10	17	26	37