How to perform Dumbbell Snatch with proper form
1. Starting Position:
- Stand with feet shoulder-width apart.
- Hold a dumbbell in one hand, positioned between your feet.
- Keep your back straight, chest up, and core engaged.
2. Bend Down:
- Lower your body into a slight squat.
- Grip the dumbbell with one hand, palm facing your body.
3. Drive Up:
- Push through your heels to stand up explosively.
- Extend your hips and knees simultaneously.
4. Pull the Dumbbell:
- As you stand, pull the dumbbell upward.
- Keep the dumbbell close to your body, driving your elbow up and out.
5. Transition to Overhead:
- As the dumbbell reaches chest height, transition to an overhead position.
- Rotate your wrist to finish with the dumbbell above your head, arm extended.
6. Finish Position:
- Stand tall with the dumbbell locked out overhead.
- Keep your core engaged and shoulders aligned with your hips.
7. Lowering:
- Reverse the movement: Bring the dumbbell down in a controlled manner.
- Return to the starting position and prepare for the next rep.
Tips:
- Maintain a strong core and good posture throughout.
- Focus on explosive movement and controlled breathing.
- Perform slowly and with intent to ensure proper form and prevent injury.
Exercises
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Seated Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Cable
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Bodyweight
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms