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Dumbbell Snatch: how to do it

One dumbbell from the floor to arm locked overhead in one move, hips and knees fully open, then switch hands.

DUMBBELL

Step by step

  1. Dumbbell between the feet, flat back, arm long.

    01 Dumbbell between the feet, flat back, arm long.

    Avoid: a round back to reach the dumbbell: the lower back takes every rep.

  2. Jump with the hips, dumbbell close to the body, arm still long.

    02 Jump with the hips, dumbbell close to the body, arm still long.

    Avoid: pulling with the arm, then pressing out: no rep, the shoulder pays.

  3. Punch it to a locked arm, stand tall, lower via the shoulder, switch.

    03 Punch it to a locked arm, stand tall, lower via the shoulder, switch.

In short

  1. Dumbbell between the feet, flat back, arm long
  2. Jump with the hips, dumbbell close to the body, punch it up
  3. Arm locked, stand tall, then lower via the shoulder to the floor and switch
EASIER
Russian Kettlebell SwingDumbbell Hang Clean
HARDER
Power SnatchDevil Press

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