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Dumbbell Hang Power Snatch
- 1 - Stand with your feet about hip-width apart and hold one dumbbell in one hand, arm extended in front of your thigh.
- 2 - Hinge at your hips and slightly bend your knees to lower the dumbbell to just above knee level while keeping your back flat and chest up.
- 3 - Drive explosively through your legs and hips, extending your knees and hips as you pull the dumbbell upward close to your body.
- 4 - Shrug your shoulder and guide the dumbbell overhead, keeping it close as you rotate your elbow underneath.
- 5 - Catch the dumbbell overhead with your arm fully extended and knees slightly bent in a quarter-squat position.
- 6 - Stand tall to finish the rep with the dumbbell stable overhead, then lower it under control back to the hang position.
- 7 - Repeat for the desired number of repetitions, then switch sides.
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