Full body
Alternating Snatch
One dumbbell goes from the floor to overhead in one move, and you switch hands every rep. It trains your hips, legs, back and shoulders to work together fast, with both sides getting the same work.
- Works
- Glutes, hamstrings, front shoulders, traps, core
- Equipment
- One dumbbell
- Load
- Medium
How to do it
- 1Stand with your feet about shoulder width apart and one dumbbell on the floor between them.
- 2Push your hips back and bend your knees to grab the handle with one hand, back flat. Put your free hand out to the side or on your hip.
- 3Drive hard through your legs and hips to stand up fast. Keep the dumbbell close as it rises and punch your arm straight overhead in one move.
- 4Bring it down to your shoulder, then hinge to lower it back between your feet. Switch hands for the next rep.
Cues
- Your hips do the lifting. Your arm just steers.
- Pull it up close to your body, then punch through at the top.
- Reset a flat back before every rep, on both hands.
Common mistakes
- Lifting it with your arm. If you have to press it to finish, your hips didn't do enough. Stand up faster, or go lighter.
- Rounding your back to grab it. Bend your knees as much as you need so you can reach the handle with a flat back.
- Rushing the hand switch. Get a solid grip and set your back before you pull. A sloppy start means a sloppy rep.
Easier
Go lighter, or set the dumbbell on a step so you don't have to reach as low.
Harder
Hold the dumbbell overhead for 2 seconds on every rep before you bring it down.
Try it: 3 sets of 6 to 10 reps per side, alternating, or 30 seconds on and 30 off.
What's the difference between a dumbbell snatch and a clean?
In a snatch, the dumbbell goes from the floor to overhead in one move. In a clean, it stops at your shoulder, and any press overhead is a separate move.
