This is the dumbbell snatch exercise. I use it as ‘Total Strength Benchmarking’ test which emphasises your explosive strength.
What is the goal of this test?
Well if you currently or have previously played sports, lifted heavy weights or work in a job requiring intense effort, you will understand the importance of fast immediate power exertion from your muscles.
The one armed dumbbell snatch is fast, simple, safe and very accurate at measuring your overall core stability and muscular capabilities.
How is it done?
Dumbbell snatches require power to be generated from the bottom to top half or your body.
- Grab a dumbbell in one hand and stand with your feet shoulder width apart and feet shoulder width apart.
- Keeping your back in a neutral position, squat into a half squat position and let the dumbbell hang in front of you with your palms facing rear and the dumbbell approx 30-40 cm from the ground.
- Explosively jump up, extending your entire body. As your body rise pull the dumbbell straight upwards in front of your body. Once the dumbbell reaches the middle of your chest, tuck in your elbow, fling the weight overhead and straighten your elbow and legs.
- That is 1 repetition
- The dumbbell snatch is a smooth motioned movement where the momentum generated from your hips is the major factor for raising the dumbbell upwards.
- The less effort exerted from your arms and shoulders the more affective the snatch.
- There should be no pause in raising of the dumbbell otherwise this converts the test into a clean & jerk.
Many sources recommend several weeks prep work before even attempting this test, though for my clients, I run this test immediately and then re-test 4 weeks later to compare their results.
I WANT YOU TO DO THE SAME NEXT TIME YOUR IN THE GYM!
If you are unfamiliar with this exercise I recommend 4-6 sets of light resistance for warm up. This will help develop your balance and coordination.
Test how heavy you can correctly dumbbell snatch for 2 repetitions.
I want you to record your results in the comment box below from today and then repeat the test in exactly 4 weeks, on the 3rd of August. Display them like this;
Dumbbell Weight: *
Weight Percentage: *
Weight lifted (lbs or kg)
Bodyweight (lbs or kg)
ANSWER x 100
Overall Weight Percentage %
How do you compare to everyone else?
20% of your overall bodyweight = Your body is weak and muscle function is slow
30% of your overall bodyweight = You are well on your way to development
40% of your overall bodyweight = Your muscles are strong and impressive
50% of your overall bodyweight = You are an absolute freak of nature!
How can you improve?
Improvment in this test comes down to developing a stronger relationship with the muscles of your core.
Rectus Abdominis / Erector Spinae / Oblique's / Hip Flexors
I recommend using some of my most intense core exercises.
Do the test over the next couple days, list your results below and then re-list your results in 4 weeks time.
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