Dumbbell Hang Snatch
Muscle Groups: Glutes, Shoulders, Quads, Traps
Dumbbell Hang Snatch focuses on Glutes, Shoulders, Quads, Traps, with Abs, Biceps, Hamstrings, Lower Back, Traps, Triceps, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Hang Snatch with proper form and technique.
- 1
Start by standing with your feet shoulder-width apart, holding a dumbbell in one hand at thigh level with your palm facing your body.
- 2
Bend slightly at the knees while hinging at your hips to lower the dumbbell, then explosively extend your hips and knees to drive the dumbbell upwards, pulling it towards your shoulder.
- 3
As the dumbbell rises, rotate your wrist and extend your arm overhead until your arm is fully extended, keeping your core tight throughout the movement.
- 4
Lower the dumbbell back to the starting position with control and repeat.
Tips for Success
These tips will help you perform Dumbbell Hang Snatch safely and effectively while maintaining proper form.
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Keep your back straight and avoid rounding your shoulders to prevent injury.
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Do not let your lower back arch during the lift; engage your core for stability.
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Ensure your movements are fluid; avoid jerky motions to maintain control of the dumbbell.
Secondary Muscles
While Dumbbell Hang Snatch primarily targets Glutes, Shoulders, Quads, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Biceps, Hamstrings, Lower Back, Traps, Triceps, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dumbbell Hang Snatch, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Hang Snatch, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
