Wednesday, May 30, 2012

Exercise of the Day: Single-Arm Dumbbell Snatch

The Single-Arm Dumbbell Snatch is a perfect total body exercise to include into your workouts. It's a great exercise that you can mix up with heavy and light weights depending on the day or your goal, so it works for everyone.

1-Stand with your feet shoulders width apart, pressing into your heels, with a dumbbell sitting a few inches in front your of your right foot. Make sure you are creating length in your spine, your core is activated.

2-Begin to squat down, hinging at the hips and keeping your chest up and your shoulders back. When you are all the way down in the squat, use an overhand grip and grasp the dumbbell with your right hand.

3-In a single movement, press through your heels and use your right hand to raise the dumbbell to the ceiling, quickly and with good form. Keep the dumbbell close to your body, avoid waving it all about. You want to raise the weight with such great force that as you come out of the squat to a standing position, you raise onto to your toes. Your arm will stop when it is extended straight overhead, your palm facing in front of you.

4-Lower your arm back down in front of you and lower back into the squat position discusses in Step 2, holding the weight in front of your right toe. That is one repetition.

Do 12 repetitions with the weight on your right side. Then, do 12 more repetitions, this time with the weight on your left.

Want to mix it up? Try using a kettlebell instead of a dumbbell!


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