Dumbbell Snatch

Dumbbell Snatch

Single-Arm Power

WHAT IS IT

The Dumbbell Snatch takes one dumbbell from the floor to overhead in a single explosive pull. It trains hip drive, shoulder stability and coordination, and shows up in most HYROX-style metcons.

HOW TO DO IT CORRECTLY

  1. 1Stand with the dumbbell between your feet, hinge and grip it with one hand.
  2. 2Keep the back flat and the arm long, chest over the bell.
  3. 3Drive through the legs and extend the hips hard to launch the dumbbell.
  4. 4Pull the elbow high and punch the bell overhead, locking the arm out.
  5. 5Lower it under control to the floor and switch hands as prescribed.

MUSCLES WORKED

ShouldersGlutesHamstringsAbs

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