Dumbbell Snatch
The Dumbbell Snatch is a much simpler version of the Snatch that can be performed at almost any gym (rather than requiring a set of dumper plates and an Olympic Lifting platform as with the classic Olympic Snatch). This is a phenomenal exercise for coordinating the entire body into one rapid explosive movement and is excellent for developing functional strength, power, speed, explosiveness, balance, and coordination.
To perform the Dumbbell Snatch, place a dumbbell on the ground and stand with about a shoulder width stance over the dumbbell (as you would if you were about to perform a One-arm Dumbbell Deadlift). Begin to lift the weight from the floor in the exact same manner as you would if performing a One-Arm Dumbbell Deadlift. Once the dumbbell reach about knee height, accelereate your movement by pushing your feet firmly into the floor, thrusting your hips, jumping, and shrugging your shoulder powerfully in order to thrust the dumbell straihgt upwards over you head. When you land, land with the arm fully extend straight up with you elbow locked solidly and with your feet in a strong athletic stance with a slight bend in the knees (as you would for a Power Snatch) and then stand up fully while keeping the weight directly overhead with your elbow firmly locked out.
Lower the weight under control back to your shoulder and then back to the ground. Repeat for the planned number of reps.
Prerequisite exercises:
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
To perform the Dumbbell Snatch, place a dumbbell on the ground and stand with about a shoulder width stance over the dumbbell (as you would if you were about to perform a One-arm Dumbbell Deadlift). Begin to lift the weight from the floor in the exact same manner as you would if performing a One-Arm Dumbbell Deadlift. Once the dumbbell reach about knee height, accelereate your movement by pushing your feet firmly into the floor, thrusting your hips, jumping, and shrugging your shoulder powerfully in order to thrust the dumbell straihgt upwards over you head. When you land, land with the arm fully extend straight up with you elbow locked solidly and with your feet in a strong athletic stance with a slight bend in the knees (as you would for a Power Snatch) and then stand up fully while keeping the weight directly overhead with your elbow firmly locked out.
Lower the weight under control back to your shoulder and then back to the ground. Repeat for the planned number of reps.
Prerequisite exercises:
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com