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
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps