Dumbbell Squat Snatch
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Hamstrings, Shoulders, Traps
- Equipment
- Dumbbell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet shoulder-width apart, with a dumbbell on the floor between your feet.
- 2 Hinge at your hips and bend your knees to grasp the dumbbell with one hand, keeping your back straight and chest up.
- 3 Initiate the lift by driving through your heels, extending your hips and knees explosively, pulling the dumbbell upwards close to your body.
- 4 As the dumbbell rises, shrug your shoulder and pull it higher, leading with your elbow.
- 5 Quickly drop into a deep squat as the dumbbell reaches its peak height, simultaneously extending your arm overhead to catch the dumbbell in the overhead squat position.
- 6 Drive through your heels to stand up completely, maintaining the dumbbell locked overhead.
- 7 Lower the dumbbell back to the starting position with control, reversing the movement.
