In this series, we are helping you master basic exercises As if you had a personal trainer by your side! Our goal is to equip you with the knowledge to perform these movements correctly for best results and to prevent injury.
Weight training it can help improve strength, tone muscles and reduce body weight over time, and is also important for cardiovascular health.
When we lift a dumbbell, we tend to gravitate towards simple exercises like bicep curls or a weighted squat. These exercises are great, but there are many more complex exercises that will help you get more for your money, increasing your calorie burn and exercising your entire body while getting your heart rate up.
The dumbbell snatch is one of those exercises. It’s a great move to add to any strength training routine because it incorporates cardio while giving you a full body workout. The snatch is a go-to exercise in CrossFit workouts and can be intimidating. But anyone, regardless of fitness level, can master the move and incorporate it into their routine.
What do dumbbell snatches do for the body?
Dumbbell snatches require the engagement of your lower body muscles, including your calves, glutes, and quads, as well as your triceps, biceps, and core. Because it explodes from a squat, the dumbbell snatch can also work as a cardio movement. Continuous full-body movement is great for burning calories, toning muscles, and aiding in weight loss.
Common mistakes people make when doing a dumbbell snatch
At first glance, the dumbbell snatch may seem complicated. The move requires core commitment to remain stable and in control as you move up and down and lift the dumbbell up into the air. But if you break the exercise down into steps, it’s easy to understand.
A lot of people don’t squeeze their core hard enough when they get off the squatting positionny lifting weight into the air, which can cause tension and loss of control. I’ve also seen people perform the movement too quickly, which can take away some of the benefits of strength training and also increase the risk of using incorrect form. Posture and back position is also an extremely important aspect to consider. To avoid making common mistakes, follow these tips:
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Engage your core, keeping your body tight and in control.
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Take it slow so you have every part of the movement down before you build up the speed and intensity.
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Keep your back straight with your chest and head up at all times to avoid any strain.
How to Do a Dumbbell Modified Snatch
Using a weight while performing any complex movement that has a cardio element can be intimidating. Fortunately, despite the name, you don’t need a weight to perform the dumbbell snatch. If you’re looking for a modified version of the movement or want to do it more easily, try performing the movements without the dumbbell, focusing on engaging your lower body and core.
Start with your feet shoulder-width apart and lower into a squat. Keep your right arm hanging toward the floor as if you were holding a dumbbell. Lower your hips into a squat position and touch the ground with your fingertips. Keep your back straight and your chest and head up. Use your legs and buttocks to stand up and raise your arm above your head. Reverse the movement. Once you’re back in the squat position, switch sides and touch the ground with the pads of your left fingers before raising your left arm overhead. Repeat, alternating sides.
How to do a dumbbell snatch
If you’re ready to take it to the next level, grab a dumbbell of your choice. If it’s your first time, start with something lighter, like a 2 or 3 pound dumbbell, until you get the hang of it.
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Stand with your feet shoulder-width apart. Hold a dumbbell in your right hand.
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Lower your hips into a squat position with the dumbbell hanging near the floor. Keep your back straight and your chest and head up.
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Stand up and use your legs and back to lift the dumbbell up close to your chest. Think of sliding the dumbbell up your body.
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Continue to pull your arm up above your head.
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Reverse the movement, lowering the dumbbell back to the ground and then switch the dumbbell to your left hand and repeat.
4 exercises that will help you perform the dumbbell snatch
The dumbbell snatch has many different components. These exercises can help you master each different part of the movement.
calf raise
Stand with your feet shoulder-width apart and your arms at your sides. Hold on to a wall or chair for balance if you need to, or hold a weight in each hand if you want to increase the difficulty. Squeeze your calves to lift your heels off the ground and shift your weight onto the balls of your feet. Return your heels to the ground and repeat.
side raise
Hold a dumbbell in each hand. Standing, raise your arms away from your body to the sides until they are parallel to the floor. Slowly lower the weights to your sides and repeat.
Thrust
Stand up straight with your feet hip-width apart. Step forward with your right foot and place it flat in front of you. Your left heel should be slightly off the ground. Bend your left knee to lower toward the ground, keeping your core engaged, until both knees are bent at a 90-degree angle. Stretch both legs, then repeat.
jump squat
Standing with your feet shoulder-width apart, bend your knees and sit your hips back. Lean over until you are sitting with your thighs parallel to the ground. Then, explode into the air, jump up and raise your arms towards the ceiling before landing softly with your knees slightly bent. To repeat.
