Dumbbell Snatch-FITT Warehouse Training Systems Exercise Index

Dhttp://www.fittwarehouse.com (dynamic training) The dumbbell snatch is a full body movement and most of the major muscle groups come into play, particularly legs, shoulders and core.The Snatch and it's variations especially this one are very valuable to any athlete or general fitness client. This exercise requires triple extension which means the ankle, knees, and hips are explosively extended forward propelling you upward.

Why it is such a great exercise?
The dumbbell snatch requires strength, agility, power, speed and balance to perform. It really is the complete athletic movement. It is easier to learn and perform than the barbell version, and people are more likely to have access to dumbbells than to barbells so it can be used in a variety of situations.

This exercise requires a great burst of energy to perform.It's especially great for overhead athletes such as baseball players and volleyball players.

The dumbbell snatch is also one of the most versatile strength exercises. You may use it in a variety of ways. I.E. perform a maximum set, but with a lighter weight and higher reps it is also an incredibly effective conditioning tool. And since it requires such energy and involves the whole body, I often use it as a warm-up exercise when doing heavy weight training.

Olympic lifts are a lot easier if you can get your head around the idea of dropping under the weight. When you first pull the weight off the floor, most of the work is being done by your legs, which are driving upwards. Once your legs have fully extended, the weight has probably come up to your chest and at that point you squat down very quickly so that your body is now under the weight and driving upwards again. If you dont do this, its your arms and shoulders that will be doing the lifting, when really you need to make use of the big muscles in your legs to do the donkey work.

Its a bit weird at first getting the timing right, but once you get it, you see how effective it is. The better your technique, the more weight you can snatch.

Starting Position:
Take up a squatting position with your feet slightly more than shoulder width apart, toes slightly turned out for stability. The dumbbell is positioned between your legs, as close to the body as you can manage without damaging any important bits! The dumbbell handle is parallel to the body. You can either start with the dumbbell on the floor or in the hang position, with the dumbbell a couple of inches off the floor but if the weight is very heavy, it might be advisable to start from the floor.

Whether you start with the weight on the floor or in the hang position, your arm should be straight but not stiff and locked-out. Ive got my other arm stuck out to the side to aid with balance. As with any squatting position, your back should be flat.

Drive Up and Pull:
When you start the pull, drive upwards powerfully with your legs and thrust your hips forward. This gives you the momentum you need to lift the weight you dont have to deliberately pull it up with your arm. Using the momentum generated by your legs, let your arm rise up with it. Shrug your shoulders to help it up.

You should try to keep the dumbbell close to your body. In the picture, I could have the dumbbell a little closer to my body really.

By the time the dumbbell has reached your chest, your legs are practically fully extended and your hips are coming forward. At this point, you drop into a squat so that your bodyweight is underneath the weight. The dumbbell has travelled up with the momentum of the initial push, and you want to catch the weight before it succumbs to gravity and falls to the floor. As soon as you are underneath it, drive upwards again and lock out the arm above your head.

Upon completion of reps, return to start and switch hands and perform.

-Travis Self-Strength Coach/CPT

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[StyrofoamJones]

You look kind of like a buff Daniel Tosh in this.

[ajinkya120]

WHAT!!!!!!!!