Today we’re working with a DB snatch. It is a power snatch rather than a full snatch because we aren’t going to catch it in a squat. This is our version of the dumbbell snatch. Snatches can also be done with a barbell and be full or power. Go them!

This is a high power, full body compound movement. Already it sounds difficult. There are a lot of moving parts to this move, but once you practice a few times, it flows through rather easily. It really does work just about everything: glutes, hamstrings, quads, lats, traps, and deltoids while relying on the core and forearms.

To start, place the DB on the floor between your feet which should be placed about shoulder width apart. If the ground is too far away to reach, bring it up to you. What does that mean? It means put a book, an inverted plastic container, a stack of small weight plates, a couple yoga blocks, whatever you have and build up a place to set the DB that isn’t so far away. That’s now your “ground” and you have brought the ground up.

Hinge your hips back, keep your chest up, and squat down to grab the DB with an overhand grip. While doing that, extend your opposite arm for balance.

Then drive through your feet while keeping the dumbbell close to the center of your torso. Lead the move with your elbow as you “zip” the weight up your body. As you rise you are moving the dumbbell into a high pull.

Continue driving the weight up and you drive into a partial squat for momentum. Stand tall with the weight overhead. At the end of the movement, your knees, hips, and elbow are fully extended with the weight stable overhead.

Then take the weight down, squat into the beginning position by tapping the DB on the ground to initiate the next rep.

Today’s workout:
WARM UP
2-3x
5 large arm circles forward
5 large arm circles backward
5 air squats to a target
CIRCUIT
2-3x
3 DB snatch/arm
6 single arm DB curls with 3/arm, alternating arms
add or subtract weight as needed
rest as needed

This really sounds like a lot of moving parts. That’s because it is a lot of moving parts. But once you have done a few of them, it is easier.

Some of the more common mistakes are starting with the DB too far forward, it should be directly between your feet. This allows the zipping movement to pull more naturally. You don’t need to look down, keep your chin up. Make sure you are powering up with your legs and your arms aren’t doing all the work.

This is challenging and perhaps that is why I enjoy it. I can do the hard things. You can, too.

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Stay balanced.