Essential Dumbbell Exercises CrossFit Athletes Must Master

5. THE DUMBELL POWER SNATCH

TECHNIQUE

  • Stand with feet hip-width apart
  • Grip the center of the dumbbell
  • Dumbbells start on the ground in between both feet
  • Shoulders over or slightly in front of the dumbbell at set-up
  • Lumbar curve maintained
  • Hips and shoulders rise at the same rate
  • Hips extend rapidly
  • Heels stay down until hips and legs extend
  • Shoulder shrugs, followed by a pull under with the arms
  • Dumbbell is received in a partial overhead squat
  • Complete at full hip and knee extension with the dumbbell over the middle of both feet

WORKOUT

21 – 15 – 9

  • Dumbbell power snatches
  • Pull ups
  • Burpees

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