라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Snatch
A single-dumbbell floor-to-overhead snatch, a lower-skill alternative to the barbell snatch for training explosive hip extension and overhead control.
역도덤벨Explosive pull to overhead
주동근
둔근삼각근
협응근
햄스트링승모근코어척추기립근
장비
덤벨
패턴
Explosive pull to overhead
준비 자세
- 01Stand with feet shoulder width and a dumbbell on the floor between them.
- 02Hinge at the hips with a flat back and take a firm grip.
- 03Keep the working arm long and the chest proud.
- 04Brace before the bell leaves the floor.
수행
- 01Push the floor away and extend the hips and knees explosively.
- 02Keep the dumbbell close as it rides up the midline with a high elbow.
- 03Punch under slightly and receive the bell locked out overhead.
- 04Stand tall, then lower to the shoulder and back to the floor between reps.
체크포인트
- -Hip snap, not the arm, launches the dumbbell.
- -Bell path is vertical and close to the torso.
- -Elbow locks out at the moment of the catch.
- -Flat back on every descent to the floor.
흔한 실수
- -Looping the dumbbell out and around instead of straight up.
- -Slow hips with an early arm pull.
- -Pressing out a soft lockout.
- -Rounding the lumbar spine reaching back to the floor.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 reps per arm for power, alternating arms.
- -Higher-rep alternating sets of 10 to 20 total work well for conditioning.
- -Choose a load you can lock out crisply every rep.