Full-Body Exercises

Crossfit Corner: Dumbbell Snatch

You don’t need special equipment to reap the benefits of Olympic-style lifting. Add the dumbbell snatch to your program today.

Dumbbell snatch

DUMBBELL SNATCH TIPS AND WOD

 

The Workout

5 rounds for time of: 10 Box Jumps, 12 Dumbbell Snatches (each side)

The Setup

Stand with feet outside shoulder width and bend the hips back to lower the dumbbell to below your knees.

The Pull

Keep your back flat and extend your hips explosively to stand straight up; pull with your arm and rise onto your toes.

Momentum

The initial pull should be explosive enough to create considerable momentum so the weight will rise to shoulder height.

Finish

Once the dumbbell reaches shoulder height, flip your wrist underneath and “punch” the weight straight up to finish.

Quick Tip: Let the power come from your hips. Don’t try to row the weight up.

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