Snatch With Dumbbell

General And Specifics

• this full body exercise requires, besides the ones named above, explosive strength and stability
• do this at the end of your workout

Starting Position

• grasp a dumbbell
• the other arm is free and moveable
• the feet are shoulder width apart and turned out a little
• bend the knees and tilt the upper body forward a bit
• make a slight hollow-back in the lower back area
• the weight is arranged between your shanks, the arm is straight
• the palm of the hand points to the body

Correct Execution

• snatch up the weight with tight grip
• meanwhile, make a small jumping move (the feet are on their toes shortly)
• you gain momentum, which is necessary for the simultaneous motions
• the elbow leads the motion until shoulder-height
• stretch the arm and bring your body below the weight
• bolster the weight with your body
• the palm points away from the body now
• leave the squat position and stretch the legs
• you now stand up straight with the weight above your shoulder
• let the dumbbell come back to the starting position
• do several reps with one arm, then switch sides