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Dumbbell Snatch Workout

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Bodybuilding and Fitness Newsletter 7/1/2020

Dumbbell Snatch - Give It A Go

Using a exercise like the dumbbell snatch will activate many muscles during the exercise.  The dumbbell snatch is used by many cross fit gyms and Olympic lifters. I think it is very important to keep the variety level high and add in exercises that I rarely do.  Each time I do this I always leave with a sense of satisfaction that I did change it up.  So keep reading while I tell you what the dumbbell snatch is, and also give you a workout to follow using the dumbbell snatch, Turkish get up, and Dumbbell swing.

The Dumbbell Snatch Basics

The dumbbell snatch uses your legs, hips, core, and shoulders primarily.  You can do either a single arm dumbbell snatch or two handed dumbbell snatch.  Instead of typing out how to do the exercise, check the video out below to see how to do the dumbbell snatch with proper form:

[ Notice that he is really using his core, hips, and legs for the dumbbell snatch. You arm and shoulder should be there to transition the weight, but not be the main movement.]

What Weight Should You Use For The Dumbbell Snatch?

Depending on what you are training for the weight for the dumbbell snatch will vary.  My main focus with the dumbbell snatch and the other dumbbell exercises is to build strength endurance.  I am not going after building power as much.  But you should do whatever will fit your current training methods.  Right now I am using anywhere from 25- 45lbs for the dumbbell snatch.  Other people may use over 100lb dumbbells to do these.  Only use that high of weight if  you have done these before and are well versed in functional training.  The last thing you want to do is do an exercise and hurt yourself because you let your ego get in the way.

The Functional Training Workout

Here is a great functional training workout that you can do to really help target your core and total body.  I did this workout over the weekend and will be using it more and more in the future.  It is different than what I usually do but by the end of it I was pretty tired actually.  You will need at least one dumbbell to do this.  I have the adjustable dumbbell weights so I can quickly transition between different weight increments.  Here is the workout:

  1. Do A Right Arm Turkish Get Up For 2 Minutes
  2. Do A Right Arm Dumbell Swing For 2 Minutes
  3. Do a Right Arm Dumbbell Snatch For 2 Minutes
  4. Do A Left Arm Turkish Get Up For 2 Minutes
  5. Do A left Arm Dumbbell Swing For 2 Minutes
  6. Do a Left Arm Dumbbell Snatch For 2 Minutes
  7. Rest for 1 minute.  I used 35lbs for this part of the workout.

Now its time to put all of these together.  So after you are done resting you will do a Turkish get up immediately followed by a dumbbell swing then immediately followed by a dumbbell snatch. Do this with your right arm then come down to the ground and switch over to your left and and do a Turkish get up then a dumbbell swing then a dumbbell snatch.  Come back down to the ground and switch the weight to your right hand then repeat.  Keep alternating between your right and left hand holding the weight for three minutes.  I used 45lbs for this.

That is a quick and effective 15 minute workout that will really help you get results and increase your strength and endurance.

Final Thoughts On The Dumbbell Snatch

No reason for me to write some ling drawn out final thought here.  Its simple do dumbbell snatches if you want a strong core.  An exercise like a dumbbell snatch will pay dividends over the long run

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