This archive report was first published on 25 September 2019.
Published on September 25, 2019, by Men's Health, the dumbbell snatch is a valuable exercise for building explosive full-body power and strength.
According to Ebenezer Samuel, C.S.C.S., fitness director at Men's Health, the dumbbell snatch is meant to be an explosive move, showcasing triple extension (extension and straightening at the hip, knee, and ankle).
When performing the dumbbell snatch, it's crucial to keep the weight close to your body, avoiding a deadlift to a biceps curl to a shoulder press. Ebenezer Samuel emphasizes that your arm is only assisting in the lift, and you're using lower-body explosion to propel the dumbbell overhead.
As you start to pull the dumbbell upwards, keep it close to your body, thinking of pulling it close to your body the whole time, then, once it nears shoulder height, think of pulling it toward your chest.
Once you've pulled it toward your chest, quickly think of punching the dumbbell upwards, driving up with your legs. Ebenezer Samuel stresses that you should never feel the dumbbell snatch intensely in your shoulders, as this is a lower-body power move.
It's also essential to maintain a tight core and flex your abs hard, especially when the dumbbell is at its height. Ebenezer Samuel advises against training insanely heavy for high reps, as this can lead to poor form and injury.
Instead, cap the weight to protect yourself, and start with a weight that you can shoulder press. This will help you develop proper form and prevent injury.
Want to master even more moves? Check out our entire Form Check series.
