Movement Tip: The Dumbbell Snatch

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Much like the barbell Snatch, the Dumbell Snatch, as demonstrated here by CrossFit Seminar Staff member James Hobart, requires driving the hips through to move the Dumbell upwards.

As you can see, James then drops under the weight as fast as possible, while punching up as he lands in a Squat.

The Dumbell Snatch is typically performed using just one arm .The use of single arm movements helps to build rotational strength in the core as you work to resist the twist of the body to one side.

Points Of Performance

  • Stand on feet with hip-width apart
  • Grip the center of the dumbbell
  • Dumbbells start on the ground in between both feet
  • Shoulders over or slightly in front of the dumbbell at set-up
  • Lumbar curve maintained
  • Hips and shoulders rise at the same rate
  • Hips extend rapidly
  • Heels stay down until hips and legs extend
  • Shoulder shrugs, followed by a pull under with the arms
  • Dumbbell is received at the bottom of an overhead squat
  • Complete at full hip, knee and arm extension with the dumbbell over the middle of both feet
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Movement Tip: The Single Dumbell Overhead Squat
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Movement Tip: The Dumbbell Hang Snatch

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