Dumbbell Snatch

Set-up

• Stand with your feet hip-width apart and a dumbbell on the floor between your feet.
• Hinge down with a flat back and grip it with one hand.

How to do it

1. Drive through your legs and hips to stand up fast, pulling the dumbbell up close to your body.
2. As it rises past your chest, punch your arm straight up overhead.
3. Lock out overhead, then lower the dumbbell to your shoulder and then to the floor.
4. Swap hands as prescribed.

Coaching cues

• The power comes from your hips, not your arm.
• Keep the dumbbell close as it travels up.

Common mistakes

• Lifting the weight with the arm only.
• Letting the dumbbell swing out away from your body.

Safety

• Learn it with a light dumbbell, and keep the area around you clear.