Exos | Formerly Core Performance

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Core Knowledge


Hang Snatch to Split - 1 Arm Dumbbell

Starting Position

  • Standing with feet shoulder width apart, hinged over at the hips, holding a dumbbell in one hand between legs
  • Back is flat with chest over hand


  • Extend the hips as quickly as possible, and immediately follow by shrugging the shoulder upward
  • Keeping your elbow above your hand, allow the dumbbell to float upward
  • After the dumbbell reaches maximum height, drop your body underneath it, "catch" the dumbbell above the head in a split squat position with the opposite foot forward and a fully extended arm
  • Return to start position, repeat for prescribed number of repetitions, then switch sides

Coaching Keys

  • Make sure chest is over your hand in the start position
  • Do not begin pull with upper body until hips are fully extended
  • Keep dumbbell close to your body during the pull
  • Do not let knees slide forward during the catch
  • The power generated from the movement will cause the feet to leave the ground

You Should Feel It

  • Working the entire body

Tags: Power, Dumbbells, Strength