How To Do The Dumbbell Snatch

The dumbbell snatch is an alternative power exercise that we often use when we are unable to perform hang cleans, swings or jumps.
This exercise is a great option when you don’t have access to a barbell or kettlebell or if you athlete is limited by a back or wrist injury that limits them from hang cleaning or swinging. I especially like this exercise for youth athletes and for clients doing at-home workouts.
🔑’s to Proper Execution:
1. Start with a light dumbbell that you can move fast. You can always go up.
2. Start in a slight hinge with the dumbbell between your knees.
3. Jump to pull the dumbbell upward, extending your ankles, knees and hips.
4. Keep the dumbbell close to the body pulling it straight upwards.
5. Catch and hold over your head in a quarter squat.
6. Lower slowly and under control before repeating.
7. Perform 3-5 reps each side.
For more in depth instruction, an 8-hour live virtual training course, over 10-hours of lectures, instructional videos, e-books and an online practical exam you should check out our online CFSC Level 1 course.