Dumbbell Snatch

How to Perform Dumbbell Snatch

1. 1
   To begin: place the dumbbell between your feet. Feet should be hip-width apart.
2. 2
   Hinge at the hips and place one hand on the center of the handle of the barbell. Keep your hamstrings loaded, back flat, and chest upright with your shoulders over (or slightly in front of) the dumbbell.
3. 3
   With control, start to move the dumbbell off of the floor keeping it in a close line straight up your body. Really think about pushing through your legs to utilize your leg strength (instead of using your back to move the weight.)
4. 4
   Once the bell reaches the hips, extend the hips rapidly, shrug the shoulders, and then pull yourself under the weight. Catch the dumbbell overhead with your arm fully extended and lower body in a quarter squat.
5. 5
   Stand all the way up with hips, knees, and ankles extended and arm locked out overhead and the dumbbell in line with your mid-foot.
6. 6
   Return the weight to the ground. This is one rep. Switch arms and complete on the other side.