Enhancing Skills

Snatch

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

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.

Proper form:

  1. Stand with feet shoulder-width apart, dumbbell on the ground between your feet.
  2. Squat down and grab the dumbbell with one hand, keeping your back straight and chest up.
  3. Drive through your legs and hips, extending your body to lift the dumbbell off the ground and up to shoulder height.
  4. Once the dumbbell is at shoulder height, rotate your wrist and press the weight overhead.
  5. 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

Body Group:

Cardio

Muscle Group(s):

Abdominals, Biceps, Calves, Forearms, Gluteus, Hamstring, Shoulders

Muscles used:

Primary:

Deltoids, Quadriceps, Glutes

Secondary:

Hamstrings, Rectus Abdominis, Triceps

Tertiary:

Calves

Difficulty:

Advanced

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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