DUMBBELL POWER SNATCH - BADASS!
Your hips and legs generate most of the upward force and momentum on the dumbbell. The overhead position demands that you balance and coordinate, the movements, in order to stabilize the dumbbell above you. Receiving the load in the power position is much less technical than the full snatch position & places fewer demands on your overall flexibility. This movement can lend itself to a faster cycle time. This can make it an excellent tool for developing cardiovascular fitness as well as strength & power.
How to perform the dumbbell snatch
The dumbbell snatch has many moves that activate a bunch of different muscle groups. It’s very similar to the kettlebell snatch but is a bit more straightforward, making it a great exercise for beginners.
The first half of the exercise activates your lower body, particularly your glutes and hamstrings, while the second half focuses on your upper body, particularly your back and triceps. These are your primary pulling muscles. Your core muscles stay active throughout the whole movement to keep your body nice & stable.
This move can give you a great workout, however, it’s important that you follow proper form & technique to minimise the chances of injury. Follow my step-by-step instructions on how to perform the movement ASAP (As Safely As Possible).
Step 1: Assume the position.
Stand with your feet shoulder-width apart with the dumbbell on the floor between your feet. As always it’s best to use a lightweight at first and slowly increase your weight as you learn to perform the move safely and with proper form.
Keep your chest out, shoulders back and eyes facing straight ahead (not looking down). Ensure your back is straight & upright.
Push your hips back (hinging your hips) bending your knees into a squat position. Using a straight right arm, grab the dumbbell in an overhand grip. You should not have to reach far ahead or behind to grab the dumbbell (ie it should be below you, not in front or behind).
Step 2: Build upward momentum.
Before you stand up, slightly turn your elbow and shoulder externally (outward). Be sure your shins are as straight as possible, that you’re pushing into your heels, and that your back is straight.
Driving down into your heels, stand up explosively using your legs and glutes — your heels or even feet may leave the ground. Using the momentum of your lower body, begin to pull the dumbbell vertically in as straight a line as possible. Keep it nice & close to the body inside an "invisible wall".
Tip: Remember this is a full-body ballistic exercise. Activating your glutes and thighs to create an explosive force (before pulling) is crucial for transitioning the dumbbell safely and effectively.
Step 3: Transition the dumbbell overhead (the “catch”).
As the dumbbell nears sternum to shoulder height, begin to pull the dumbbell back toward your chest flipping your elbow so it’s now below the dumbbell. Punch upward with the dumbbell so that it’s above your head with a straight arm.
Tip: Think about throwing something over a fence behind your shoulder. The mantra is "dip, rip & flip")
Step 4: Back to the starting position.
Lower the weight, bending your elbow outward and down, and slowly lowering the weight back down to your side. Then bend your knees and hinge your hips to lower the weight back to the ground.
Tip: Again keep it nice & close to the body inside the wall.
SUMMARY
The dumbbell snatch is a powerful, explosive exercise that targets your lower and upper body. It's simpler than the barbell or kettlebell version & thus a great exercise for beginners (& advanced alike).
Whatz da Benefits?
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The dumbbell snatch is popular for good reasons. It’s a large unilateral move, meaning you exercise one side of your body at a time, that activates both your upper and lower body muscles. It's also great for developing explosive power. Lastly, it's excellent, when performed for multiple reps, for developing cardiovascular fitness. After just a few rep's you'll be huffing & puffing.
The primary lower body muscles used include the glutes, quadriceps, and hamstrings. The upper body muscles targeted include your back muscles, shoulder muscles, and your triceps. Lastly, your core muscles are active throughout the entire movement.
SUMMARY
Collectively, the dumbbell snatch is an excellent move if you’re looking to target multiple muscle groups and improve your coordination, agility, power, cardio, and overall fitness. It's simpler than the barbell or kettlebell version & thus a great exercise for beginners (& advanced alike).