Tuesday's Training Tip - Dumbell Power Snatch.
This Olympic Weightlifting variation has many benefits and can be used to create various training effects. Maximum power force (preffered), muscle size, improved muscle endurance/fitness, reduce body fat, increase athleticism with it requiring cordination and balance, increase strength around the midline.
Another added benefit is you can pretty much complete this exercise anywhere because all you require is a single Dumbell.
The videos demonstrate 2-3 exercise drills to help learn the Dumbell Snatch.
Hang Snatch Pull / Snatch Pull
Begin with Dumbell at Knee level or lower by pushing your Butt backwards moving into a Hip Hinge Position. Keeping your arm straight push your Hips Forward so your arm and hips meet. At this point immediately move into an explosive jump. Here you want to guide the Dumbell close to the body by bringing the elbow high to the side.
Dumbell Push Jerk
With the Dumbell at the shoulder dip the hips back (try to not dip through the knees) and push the weight over head. As the weight is travelling up you should push your body down. Quickly move your feet from under you into a wider stance. When landing try to keep your feet flat and feel your body weight in your Quads (thighs), Glutes (Bum), Hips, and Abs. At this point the weight should be overhead with your arm fully locked out and bicep in line with your ear. Stand up, bring your feet back in and lower the Dumbell to the shoulder.
Dumbell Hang Power Snatch / Dumbell Power Snatch.
By placing both Drill #1
together you should be ready to complete the exercise.
Remember to High Pull and Punch!
Use this during your next Gym session
Use it before heavy Deadlifts to prime the central nervous system. Use it at the start of your next upper body session as an explosive pull exercise. Use it during your next HIIT session to burn fat and condition the whole body.
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