Dumbbell Single-Arm Snatch
Olympic lifts like the clean and jerk and the snatch are not just for gym rats and beefy bodybuilders. They are efficient ways for anyone to build total-body strength and power – and you don’t need to hoist barbell-bending loads to reap the benefits. Indeed, you don’t even need to lift a barbell. The dumbbell single arm snatch, in particular, demands respect. It takes practice to master, but the payoffs in fat loss and muscle arte worth the time investment.
Follow these tips to do it with perfect form:
- Stand Firm:
- Establishing a stable foundation is the key to owning the exercise. Keep your feet hip-width apart, heels down 9in the starting position), your shoulders level, and your core braced as if you are about to be punched in the gut.
- Use Your Hips:
- Push them back as you dip down in preparation to thrust the dumbbell upward. That will allow you to generate more power. So will squeezing your glutes during the second part of the movement – the snatch.
- Control the Weight:
- As you thrust the dumbbell upward, keep it as close to your body as possible. That’s easier on your shoulder and more powerful than swinging it in an arc. It will also help you maintain your balance and efficiently handle the weight.
- Finish Strong:
- Punch the weight directly above your shoulder as you drop under it. Don’t press it up – it is all about momentum. And as you lock your elbow at the top of the move, keep your biceps close to your ear to reduce the stress on your shoulders.