Dumbbell Hang Snatch
10 reps
From the hang, explode one dumbbell overhead and drop under it.
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HAMSTRINGS
Dumbbell Hang Snatch
The dumbbell hang snatch is a single-arm, full-body movement that develops explosive power starting from the hang position rather than the floor. Driving one dumbbell overhead demands coordination and balance while building unilateral strength. It's a strong athletic-development tool that carries over to speed and power.
How to do it
- 1
Hold a dumbbell in one hand, standing with feet just wider than shoulder-width, weight in line with your body's center.
- 2
Brace your core, flatten your back, and lift your chest.
- 3
Hinge your hips back and bend your knees to lower the dumbbell between your legs, palm facing in.
- 4
In one motion, extend your legs and drive your hips forward, rising onto your toes.
- 5
Pull the dumbbell overhead, bending your knees slightly to drop under it as it rises.
- 6
Stand tall with the dumbbell locked out overhead, then lower it back to the start.