May 2nd, 2023 6:11 PM Mr. Q Categories: Dumbbell
The dumbbell snatch is a full-body exercise that involves lifting a dumbbell from the ground to overhead in one smooth, explosive movement.
Stretch to do prior to exercise:
- Downward dog stretch
- Standing quad stretch
- Wrist flexor stretch: hold one arm out straight in front of you with palm facing down, use the opposite hand to gently pull fingers back towards wrist and hold for 15-20 seconds, then switch sides.
- Lateral lunge stretch: stand with feet wider than hip-width apart, shift weight to one side and bend that knee, keeping the other leg straight, and reach down towards the bent knee. Hold for 15-20 seconds, then switch sides.
Warmup to do prior to exercise:
- Jumping jacks
- Bodyweight squats
How to select the proper weight: Choose a weight that challenges you but allows you to maintain proper form.
- Stand with feet shoulder-width apart, dumbbell on the ground between your feet.
- Squat down and grab the dumbbell with one hand, keeping your back straight and chest up.
- Drive through your legs and hips, extending your body to lift the dumbbell off the ground and up to shoulder height.
- Once the dumbbell is at shoulder height, rotate your wrist and press the weight overhead.
- Lower the weight back down to the starting position and repeat.
How to reduce difficulty: Start with a lighter weight or perform the exercise without the overhead press.
How to increase difficulty: Increase the weight or perform the exercise with a single arm.
Number of reps:
- Beginner: 8-10 reps per set
- Intermediate: 10-12 reps per set
- Advanced: 12-15 reps per set
Estimated time for exercise: 10-15 minutes
Muscle Group(s):Abdominals, Biceps, Calves, Forearms, Gluteus, Hamstring, Shoulders
Primary:Deltoids, Quadriceps, Glutes
Secondary:Hamstrings, Rectus Abdominis, Triceps