Movement Demo – Alternating Dumbbell Snatch

Rogue athlete Arielle Loewen demonstrates proper form for the alternating dumbbell snatch in this quick and simple movement demo from Rogue HQ.

The alternating dumbbell snatch is a single arm snatch performed with a dumbbell, where the load moves from the ground to a locked out, overhead position in one fluid movement. The movement requires strength, power and co-ordination and is considered more accessible than the barbell snatch which is a more technical lift.

Benefits

• Used to develop power in the hips, glutes, and legs.
• We Single arm work helps to correct imbalances by working one side at a time.
• Build core strength moving the load from the floor to overhead and resisting rotation of the core, plus overhead position
• Conditioning: Light/moderate loads for high reps create a full-body metabolic hit.
• More accessible than a traditional barbell snatch, but still teaches similar movement mechanics.
• Develop shoulder strength/stability and overhead position.
• Minimal equipment and space required, can use a light dumbbell for increased volume and conditioning or heavier dumbbells for lower volume, strength work.

Set Up

• Stand with feet shoulder-width apart, dumbbell between your feet.
• Hinge at the hips, one hand on the dumbbell in a deadlift set up.
• Hips lower than traditional deadlift.
• Arm straight
• Flat Back
• Weight balanced at mid foot

Execution

• With a flat back and arm straight drive the floor away using the legs.
• Explosively extend the hips and knees and then shrug.
• After the shrug, pull and punch the dumbbell overhead.
• Keep the dumbbell close to the body.
• Only use the arm after extending the hips and knees.
• Dumbbell finishes overhead.
• Arm locked out.
• Hips and knees locked out.
• Ribs down.
• As you lower the dumbbell switch hands and repeat using the other arm.

Regressions

• Kettlebell Swing to eye level and the overhead – learn how to use the hips to move the load, and then learn the overhead position.
• Alternating Dumbbell Clean and Press – learn how to use the legs and hips to move the dumbbell with a less complex movement.
• Decrease the range of motion – Alternating Dumbbell Hang Snatch.

Progressions

• Increase the load.
• Double Dumbbell Snatch.
• Devils Press.
• Alternating Dumbbell Squat Snatch – requires increase mobility, stability and co-ordination.

Shop Rogue Dumbbells at: https://www.roguecanada.ca/conditioning/strength-equipment/dumbbells
Shop Rogue Iron Game Programming at: https://www.roguecanada.ca/iron-game-programming