The Dumbbell Snatch is variation of Snatch but is much easier than a barbell snatch.
The dumbbell snatch with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete’s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no pre and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count.
At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athletes has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.
How to do Dumbbell Snatch:
- Using an overhand grip, grab a dumbbell in one hand and stand with the feet slightly wider than shoulder-width apart.
- Descend your hips to the floor until your knees are bent at 90-degrees and the dumbbell is resting on the floor.
- Quickly pull the dumbbell toward the ceiling while simultaneously extending your knees and hips and raising your body on the balls of your feet.
- Keep the dumbbell close to your body.
- As the dumbbell reaches its highest point, quickly rotate your elbow under the weight and extend your arm.
- The dumbbell will rest over the top of your shoulder with the palm facing away from your body.