Dumbbell Hang Snatch
- Primary muscles
- Hamstrings, Traps
- Secondary muscles
- Glutes, Quads, Forearms
- Equipment
- Dumbbell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet hip-width apart, holding a dumbbell in one hand between your legs.
- 2 Hinge at your hips, pushing your glutes back, and lower the dumbbell just above your knees, keeping your chest up.
- 3 Explosively extend your hips, knees, and ankles, shrugging your shoulder and pulling the dumbbell straight up close to your body.
- 4 As the dumbbell reaches its peak, quickly drop under it by bending your knees into a partial squat and extend your arm overhead to catch the dumbbell.
- 5 Stand up fully with the dumbbell locked out overhead, arm straight, and core engaged.
- 6 Control the dumbbell back down to the hang position by reversing the movement, lowering it to just above your knees.
- 7 Repeat the movement for the desired number of repetitions before switching hands.
