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Exercise Benefits With Proper Form & Technique

Snatch With Dumbbell

through 13 votes
muscles:TrapeziusMuscle, Lower BackMuscle, DeltoidsMuscle, HamstringsMuscle
auxiliary muscles:TricepsMuscle, Hand FlexorsMuscle, Hand ExtensorsMuscle, Teres MusclesMuscle, QuadricepsMuscle, GlutesMuscle
required:Dumbbell or Kettlebell
fitness level:Hard
exercise type:Strength, Plyometrics
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

  • this full body exercise requires, besides the ones named above, explosive strength and stability
  • do this at the end of your workout

Starting Position

  • grasp a dumbbell
  • the other arm is free and moveable
  • the feet are shoulder width apart and turned out a little
  • bend the knees and tilt the upper body forward a bit
  • make a slight hollow-back in the lower back area
  • the weight is arranged between your shanks, the arm is straight
  • the palm of the hand points to the body

Correct Execution

  • snatch up the weight with tight grip
  • meanwhile, make a small jumping move (the feet are on their toes shortly)
  • you gain momentum, which is necessary for the simultaneous motions
  • the elbow leads the motion until shoulder-height
  • stretch the arm and bring your body below the weight
  • bolster the weight with your body
  • the palm points away from the body now
  • leave the squat position and stretch the legs
  • you now stand up straight with the weight above your shoulder
  • let the dumbbell come back to the starting position
  • do several reps with one arm, then switch sides