Dumbbell Hang Snatch
Both dumbbells from a hang above the knees to straight arms overhead in one explosive pull, caught in a partial squat.
How to do it
Setup
Deadlift the bells, then hinge until they hang just above the knees, back flat.
Steps
- Extend the hips hard and pull the bells up close to the body.
- As they pass the chest, punch both straight overhead and dip under them.
- Stand with the arms locked, then lower the bells to the shoulders and the thighs.
Common mistakes
Pulling with the arms from the hang: the hips launch the bells. Bells swinging wide in an arc: keep them close on the way up. Bells drifting apart or forward overhead: lock them over the shoulders.
Breathing
Breath in the hang, exhale standing.
