How to do a dumbbell snatch + Bonus workout

If you are part of my Sculpt Squad then you have experienced the dumbbell snatch in my new sequence. The power move can really pack a punch. It builds power, strength and shoulder mobility. It will get your heart rate up while working every area of your body.

How do you do it?

• Start with your feet hip width distance apart.

• Squat down to grab the weight in one hand.

• Hinge your hips back, weight your heels and lift your chest (similarly to a deadlift).

• Use your posterior chain (quads, hips and glutes) to drive up through the heels to extend the hips. (Your arm should remain straight until your hips are fully extended).

• Once the weight is traveling upward, drive the elbow up and back, flip the arm then drop under the dumbbell to catch it. The weight is being moved by the explosive force of the lower body (as opposed to an upright row to overhead press).

Things to consider:

• Use a weight heavier than what you would use for an upright row and overhead press. Since the lower body is the momentum behind this move a heavier weight is needed. (Although in class I am cautioning to use a lighter weight until you are comfortable with this move.)

• Keep the weight path close to the body.

• Finish with the weight stacked above the shoulder.

Fast and Fun 30 minute Dumbbell Snatch Workout:

Perform each exercise for 50 seconds with a 10 second break win between each exercise and a 30 second rest between each round. 3 rounds total.

Equipment needed: 1 heavy dumbbell, 1 medium dumbbell

• Right Arm Dumbbell Snatch

• Right Side Reverse Lunge with Overhead Press

• Sumo Squat with Right Side Upright Row

• Squat with Right Side Biceps Curl

• Burpee

• Left Arm Dumbbell Snatch

• Left Side Reverse Lunge with Overhead Press

• Sumo Squat with Left Side Upright Row

• Squat with Left Side Biceps Curl