MOVEMENT TIP: The Dumbbell Hang Snatch

Points Of Performance

  • Stand on feet with hip-width apart
  • Grip the center of the dumbbell
  • Lumbar curve maintained
  • Deadlift the dumbbell to the hang position
  • Extend hips and legs rapidly
  • Heels down until hips and legs extend
  • Shoulder shrugs, followed by a pull under with the arms
  • Dumbbell is received at the bottom of an overhead squat
  • Complete at full hip, knee and arm extension with the dumbbell over the middle of both feet
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