The Dumbbell Snatch is variation of Snatch but is much easier than a barbell snatch.
Description
How to do Dumbbell Hang Split Snatch: - Standing with feet shoulder width apart, hinged over at the hips, holding a dumbbell in one hand between legs - Back is flat with chest over hand - Extend the hips as quickly as possible, and immediately follow by shrugging the shoulder upward - Keeping your elbow above your hand, allow the dumbbell to float upward - After the dumbbell reaches maximum height, drop your body underneath it, "catch" the dumbbell above the head in a split squat position with the opposite foot forward and a fully extended arm - Return to start position, repeat for prescribed number of repetitions, then switch sides Some tips: - Make sure chest is over your hand in the start position - Do not begin pull with upper body until hips are fully extended - Keep dumbbell close to your body during the pull - Do not let knees slide forward during the catch - The power generated from the movement will cause the feet to leave the ground