Full body
Push Up to Snatch
A burpee style combo with one dumbbell: you snatch it overhead, set it down, drop to a plank for a push up, then come back in and snatch with the other hand. It works your hips, legs, shoulders and chest and gets your heart rate up.
- Works
- Glutes, hamstrings, front shoulders, chest, 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.
- 2Hinge down, grab the handle with one hand and drive hard through your hips to snatch it straight overhead in one smooth move.
- 3Bring it back to your shoulder, then hinge to set it on the floor. Put your hands down, step or jump back to a high plank and do a push up.
- 4Step or jump your feet back in, grab the dumbbell with your other hand and snatch it up. Keep switching hands.
Cues
- The power comes from your hips, not your arm.
- Flat back every time you go down to the floor.
- Straight line from head to heels in the push up.
Common mistakes
- Rounding your back to reach the dumbbell. Bend your knees as much as you need so you can grab it and set it down with a flat back.
- Lifting it with your arm. Let your legs and hips launch the dumbbell. Your arm just guides it up.
- Hips sagging in the plank. Squeeze your glutes and brace before you push up. If you're tired, drop your knees for the push up.
Easier
Tiff's version is the snatch on its own, without the push up.
Harder
Jump your feet back and in, and hold the dumbbell overhead for 1 second on each snatch.
Try it: 3 sets of 6 to 10 reps, alternating hands, or 30 seconds on and 30 off.
What is a dumbbell burpee snatch?
It's a burpee with one dumbbell. You drop to a plank, do a push up, come back in and snatch the dumbbell overhead instead of jumping. Switching hands each rep keeps both sides even.
