Dumbbell Snatch

Setup

1. 01Stand with feet shoulder width and a dumbbell on the floor between them.
2. 02Hinge at the hips with a flat back and take a firm grip.
3. 03Keep the working arm long and the chest proud.
4. 04Brace before the bell leaves the floor.

Execution

1. 01Push the floor away and extend the hips and knees explosively.
2. 02Keep the dumbbell close as it rides up the midline with a high elbow.
3. 03Punch under slightly and receive the bell locked out overhead.
4. 04Stand tall, then lower to the shoulder and back to the floor between reps.

Checkpoints

• -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.

Common mistakes

• -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.