Dumbbell snatch



  1. Stand shoulder width apart, in a half squat, in neutral spine.
  2. Grasp one dumbbell in each hand in front of the knees.


How to Do:

  1. Perform explosive triple extension movement in the lower extremeties, and drive the elbows high. 
  2. Make sure the dumbbell travels in a linear fashion (close to body).
  3. As hand travels past shoulder height and arm moves into full extension, simultaneously position body under weight by quickly descending into a squat.
  4. With arm fully extended over head, push up from squat position with powerful motion.
  5. Establish a balanced position with the dumbbell slightly in front of your ear and the arm fully extended.
  6. To return to starting position, bend the elbow, lower the weight to the shoulder, and then to knee level.


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