Dumbbells are powerful devices in training strength! While the average gym goer has confused them for the one-spot stop for bigger bicep peaks, Dumbbells have been a part of effective athletic training for decades. While new fads come and go with adjustable dumbbells and even kettlebells, their overall function has yet to change. In this article, I'll discuss the fundamentals of the Dumbbell Snatch exercise. This exercise is an excellent way to develop strength or muscular conditioning. It teaches the body to work in synergy with itself. This can be one of the most important exercises in any developing athlete's arsenal. Do remember, as with all styles of Olympic lifts, to practice caution when performing this exercise. Work on technique before strength.
1.) Start the Snatch in a crouched position. Have the dumbbell directly in front of you. With your legs shoulder-width apart, bend your knees, keeping them lined up with the angle of your feet. Create an arch in your back by looking forward, squeezing your shoulderblades together and puffing out your chest.
2.) Use your legs to push off the ground, causing the weight to accelerate. You should NOT rely solely on your shoulder to move the weight. Weight should be kept very close to the body while ascending. During the acceleration, drop your weight down to a semi-crouched position and catch the weight as your elbow is fully extended overhead.
3.) Stand up straight, completing the snatch while maintaining the weight overhead.