Workout Tips

Stronger in 60 Seconds: Dumbbell Snatch

A fast, four-step fix for your dumbbell snatch faults.

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Stronger in 60 Seconds: Dumbbell Snatch

The Problem

Your dumbbell snatch is as slow as molasses and feels more like a shoulder press than the speedy high-intensity training move it’s supposed to be.

The Solution

Dumbbell snatches are designed to be done explosively, with the dumbbell almost flying freely from the bottom to the top while the real work is done by your hips, hamstrings, and lower back. Removing your free hand from your hip will increase your range of motion, allowing you to descend into a more athletic position from which you can blast the dumbbell over your head. Focus on moving the dumbbell as quickly as you can. You’ll notice the difference immediately.

The Four-Step Snatch Solution

1. Widen your stance - Place your feet wider-than-shoulder-width apart to better recruit your hip and hamstring muscles.

2. Pull and punch - Pull the dumbbell out of the bottom position with your hips.

3. Explode - Instead of simply getting the dumbbell over your head, pretend you’re trying to throw it through the ceiling.

4. Rest Less - Snatches are a great conditioning move. Shorten your rest periods between sets by five to 10 seconds each week.

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