Dumbbell Snatch

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Instructions Preparation Stand with feet apart and toes pointing outward slightly. Position dumbbell in front of thigh with knuckles forward. Execution Squat down with back arched and lower dumbbell between knees with arm straight and shoulder over dumbbell. Pull dumbbell up by extending hips and knees. Jump upward extending body. Shrug shoulders and pull dumbbell upward with arm allowing elbow to pull up to side, keeping elbow over dumbbell as long as possible. Aggressively pull body under dumbbell. Catch dumbbell at arms length while moving into squat position. As soon as dumbbell is caught on locked out arm in squat position, squat up into standing position with barbell overhead. Return Lower dumbbell to original position in front of thigh. Repeat.

Classification  Utility: Power  Mechanics: Compound  Force: Pull Force (Articulation) Dynamic Hip Extension Flexion Knee Extension Ankle Plantar Flexion Shoulder Abduction External Rotation Scapula & Clavicle Elevation Upward Rotation Static Spine (Thoracic, Lumbar) Extension Rotation Elbow Extension Comments The snatch is one coordinated, continuous movement executed with speed. A deeper squat position may utilized after receiving dumbbells overhead. Also see Barbell Snatch.