Exos | Formerly Core Performance

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Core Knowledge


Snatch - Dumbbell


  • Stand holding a pair of dumbbells straight down in front of your body with your feet shoulder-width apart.
  • Keeping your back flat and chest up, push your hips back and dip down at the knees to lower the weights below your knees.
  • In one explosive motion, extend your hips as quickly as possible and shrug your shoulders, pulling the weight straight up.
  • Allow the dumbbells to float upward. When the weights reach their maximum height, drop your body underneath and catch them overhead.
  • Lower the weights back to the starting position.
  • Continue for the remainder of the set.

Coaching Tip

  • As you pull the weights upward, you should feel as if you’re jumping so that your ankles, knees, and hips fully extend.

Feel It

  • Working your entire body.

Tags: Upper Body Pull, Power, Dumbbells, Lower Body Push, Strength