Dumbbell Power Snatch
Main muscle: Shoulders
Other muscles: Glutes, Quads
Equipment: dumbbells
Mechanics type: compound
Fitness level: intermediate
Category: Cross-training
Step by step
- Hip-width stance
- Grip center of the dumbbell
- Dumbbel starts at the ground inside the feet
- Shoulders over or slightly in front of the dumbbell at set-up
- Lumbar curve maintained
- Hips and shoulders rise at the same rate
- Then hips extend rapidly
- Heels down until hips and legs extend
- Shoulders shrug, followed by a pull under with the arms
- Dumbbell is received in a partial overhead squat
- Complete at full hip, knee, and arm extension with the dumbbell over the middle of the foot
