Dumbbell Snatch

A powerful full-body movement that lifts a dumbbell from the floor to an overhead position in one motion.

Instructions:

• Stand with feet shoulder-width apart, dumbbell between your feet.

• Bend at the hips and knees, grab the dumbbell with one hand.

• Drive through your legs and hips to explosively pull the dumbbell upward.

• Keep it close to your body and rotate your elbow under as it rises.

• Lock out your arm overhead with the weight stabilized.

• Lower it back to the floor with control and repeat.

Common mistakes:

• Using the arm instead of driving with the hips and legs

• Letting the dumbbell drift too far from the body

• Not stabilizing the shoulder overhead