Dumbbell Snatch
Stand with feet shoulder-width and a single dumbbell on the floor between your feet, hinging at the hips with a flat back to grip it with one hand. Explosively extend your hips, knees and ankles to drive the dumbbell upward close to your body in one smooth pull. As it rises, punch your hand up and rotate under it, catching the dumbbell locked out overhead with your arm straight. Stand tall to finish, then lower under control and repeat for the prescribed reps before switching sides.
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How it is executed
- Stand with feet shoulder-width and a single dumbbell on the floor between your feet, hinging at the hips with a flat back to grip it with one hand.
- Explosively extend your hips, knees and ankles to drive the dumbbell upward close to your body in one smooth pull.
- As it rises, punch your hand up and rotate under it, catching the dumbbell locked out overhead with your arm straight.
- Stand tall to finish, then lower under control and repeat for the prescribed reps before switching sides.
Variations and substitutions
Glossary and calculators
Linear progressionLinear progression is the scheme where load rises by a fixed amount every session or every week, with sets and reps held constant.Compound exerciseA compound exercise moves more than one joint and loads several muscles at once — the squat, the deadlift, the bench press, the row.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
