Snatch - 1 Arm Dumbbell Split Squat
January 15, 2009
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
Procedure
- 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, catching 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
Tags:
Power, Dumbbells, Strength
See Also
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