Alt DB Power Snatch
Starting Posture
Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing you. Keep your chest up, shoulders back, and core engaged.
How to Exercise
Begin by hinging at your hips and bending your knees slightly to lower the dumbbells towards the floor. Explosively extend your hips and knees while shrugging your shoulders and pulling the dumbbells up towards the ceiling. Quickly drop under the dumbbells and catch them in a partial squat position with your arms fully extended. Stand up to complete the lift.
Breath Control
Inhale as you lower the dumbbells towards the floor, exhale forcefully as you explode into the snatch movement, and continue to breathe naturally throughout the lift.
Common errors
Some common mistakes include using too much momentum and not fully extending the hips, which can lead to incomplete or shaky lifts. Another error is overreaching or trying to pull the dumbbells too high with the arms, leading to loss of control and stability.
Weights
You can start with lighter dumbbells (e.g. 10-15 lbs) to practice the movement and gradually increase the weight as you become more comfortable and proficient.
Grips
Use a pronated grip (palms facing you) on the dumbbells throughout the exercise to maintain control and stability.
Variations
You can perform the power snatch with a barbell instead of dumbbells for a different challenge. Additionally, you can incorporate overhead squats or overhead lunges into the movement to increase the difficulty and target different muscle groups.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on driving through your heels and using the power from your hips to propel the dumbbells upwards. Keep your elbows high and outwards as you catch the dumbbells to ensure stability and control. Practice proper form with light weights before attempting heavier loads.
Cautions
Avoid rounding your back or letting your shoulders collapse forward. Make sure to use a weight that you can control throughout the movement to prevent injury. If you experience any pain or discomfort, stop the exercise immediately.