“The Dumbbell Snatch”

The dumbbell snatch is a highly functional and total body movement. When performed correctly it involves all the muscles of the upper and lower body. The upright posture position that the upper body should be in when finishing the movement makes the exercise incredible for core strengthening. Overall the exercise is one of the most efficient and effective at developing a number of physical skills. Strength, balance, coordination, power, flexibility, accuracy and cardiovascular system are all tapped into and challenged depending on the number of repetitions and depth of the squat position.

The best way to learn the snatch is to first perform an explosive hip movement back on your heels. Essentially you will be jumping back and down into a squat position. I would work on the explosive hip movement, keeping a tight core, weight back on the heels and good posture position first. This is also a good way to mimic the movement that you will be working without any extra weight involved. Foundational squat strength is a must in this movement so it is very important that you understand how to drop back or snap your hips back and down. The weight must be back on planted heels, toes must be in a slightly turned out position and the knees must track in line with the toes. Start by standing with feet just outside the hips with the toes pointed out slightly. Sit your hips back and maintain a lower lumbar curve in your back.

Once you feel comfortable jumping or snapping back in a deep squat position its time to add the high pull or upward row segment of the exercise. When bringing the dumbbell up you should extend your hips forward. The movement should start like a shrug, flow into a high pull and then almost a shoulder press. The right hand will come straight up the center of the body almost like you are zipping a jacket. At the peak of the movement the arm will extend upward just like a shoulder press. You do not want to fully extend any joint including the elbow, shoulders or knees without first controlling your movement.

The exercise should feel fluid and not forced. As soon as your arm is straight at 95%of full lock out you want to drop back and under the weighted arm. The upper portion of the arm where the bicep is should be very tight to your center line. Your abdominals, oblique’s and lower back should be engaged and strong to maintain the proper upright position. Exhale on the exertion or finish of the exercise. Roll the weight down to a standing position and repeat. Be sure to always warm up and stretch your muscles before attempting any physical fitness exercise. Consult your physician as to what type of exercise is best for you. Hire a professional that can show you how to perform exercises you may not fully understand.

Step 1….squat position, head up, toes slightly turned out, maintain lower lumbar curve, dumbbell hangs between legs with handle parallel to body
Step 2…extend hips forward , pull weight straight up, use legs, shrug and high pull
Step 3…drop back and down into a squat, press or lock out the arm at 95 %,stabilize your body with the weight straight up in a squat position, stand up with the weight still straight up, roll the weight down and repeat

Brian McDonough CPT
FITT101