Learning the Dumbbell Snatch

Move through the following progression for quality to learn how to dumbbell snatch

1) SINGLE DUMBBELL DEADLIFT

Complete 5-10 reps on each arm with a light weight

POINTS OF PERFORMANCE:

Shoulder width stance, flat back, straight arm

2) SHRUG

Complete 5-10 reps on each arm with a light weight

POINTS OF PERFORMANCE:

Straight arm, fast hips, shoulder shrug

3) HIGH PULL

Complete 5-10 reps on each arm with a light weight

POINTS OF PERFORMANCE:

Add elbow bend, dumbbell stays close

4) HANG DUMBBELL SNATCH

Complete 5-10 reps on each arm with a light weight

POINTS OF PERFORMANCE:

Hips extend, shoulder shrugs, pull under by dropping hips slightly, dumbbell is received overhead ** keep the arm close to the head by pressing arm to ear

5) DUMBBELL SNATCH

Try a few singles with a light weight on each arm

Then try some alternating reps (right, left, right, left)

POINTS OF PERFORMANCE
Make sure you are dropping under the dumbbell and not pressing the dumbbell out at the top