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Core Knowledge

Movements

Snatch - Dumbbell

Starting Position

  • Squatting with feet slightly wider than hip width apart while holding dumbbells at mid -shin height
  • Back is flat with chest up, shoulder blades squeezed together with arms straight

Procedure

  • Extend the hips as quickly as possible, and immediately follow by shrugging the shoulders upward
  • Keeping your elbows above your hands, allow the dumbbells to float upward
  • After the dumbbells reach maximum height, drop your body underneath them, catching the dumbbells above the head with in a squat position with fully extended arms
  • Return to start position and repeat for prescribed number of repetitions

Coaching Keys

  • Make sure good posture is maintained throughout the lift
  • Do not begin pull with upper body until hips are fully extended
  • Keep dumbbells close to body during pull
  • Keep elbows above hands during pull
  • 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, Lower Body Push, Strength, Upper Body Pull

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