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Dumbbell Snatch
- 1 - Stand with your feet shoulder-width apart, with a single dumbbell placed on the floor between your feet.
- 2 - Hinge at the hips and bend your knees to grip the dumbbell with one hand using an overhand grip, keeping your back flat and chest up.
- 3 - Explosively extend your hips, knees, and ankles (triple extension) to generate upward momentum, pulling the dumbbell close to your body.
- 4 - As the dumbbell rises, pull your elbow high and rotate your hand underneath the dumbbell in one fluid motion.
- 5 - Punch your arm straight up overhead, locking out your elbow as you drop slightly into a partial squat to receive the dumbbell.
- 6 - Stand tall with the dumbbell locked out overhead, arm fully extended and core braced to stabilize the load.
- 7 - Lower the dumbbell back to the starting position in a controlled manner and repeat for the desired number of repetitions before switching arms.
