Dumbbell snatch

Muscles worked

You need

How to do it

1. Key Steps to Execute Correctly:
2. Setup: Place the dumbbell between your feet, with your shoulders above your hips, chest up, and back flat.
3. The Pull: Explosively extend your hips, knees, and ankles (triple extension) to drive the dumbbell upward, keeping your elbow high and the dumbbell close to your body.
4. The Catch: Quickly flex your hips and knees to drop under the dumbbell and receive it overhead with your arm locked in position, landing in a half-squat stance.