Dumbbell Snatch

Instructions

1. 01

   Stand with feet shoulder-width apart, dumbbell on the floor between your feet.

2. 02

   Hinge and grip the dumbbell with one hand.

3. 03

   Explosively extend hips, knees, and ankles to pull the dumbbell upward.

4. 04

   Punch the dumbbell overhead in one fluid motion.

5. 05

   Lock out your arm and stabilize at the top.

6. 06

   Complete reps on one side, then switch.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.