How to Do
How to Do Dumbbell Hang Snatch
The dumbbell hang snatch should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the dumbbell hang snatch.
Beginning
Beginning Dumbbell Hang Snatch
1. Stand with your feet shoulder-width apart and an overhand grip on a dumbbell.
2. Lower into a squat with your hips back and the dumbbell hanging down to the floor just beneath your chest. Your back should be straight, and your chest and head should be lifted.
Movement
Dumbbell Hang Snatch Movement
1. Return to a standing position and lift the dumbbell with your legs and back.
2. Start pushing the dumbbell up with your arm until it reaches the level of your hips, using the momentum created by your legs.
3. Quickly flip your elbow underneath the dumbbell and press it overhead, locking out your elbow, as the dumbbell reaches shoulder height.
4. You shouldn't have to work hard to press the weight - it should be a natural extension of the movement, with your legs doing the majority of the work to generate momentum during the first stage of the lift.
5. If you find yourself pressing the weight primarily with your arm, try a smaller weight.
6. Return to the starting position by reversing the movement, moving more slowly than during the explosive lifting phase. Complete all of your reps on one side before switching.
Benefits
Dumbbell Hang Snatch Benefits
The dumbbell snatch is a full-body exercise with a lot of power. In one action, you may work your glutes, quads, and hamstrings, as well as your back, shoulders, and triceps, and your core. While this maneuver might be a great challenge, if your form isn't correct, you risk injuring yourself.
