Double Dumbbell Hang Snatch
The Double Dumbbell Hang Snatch is an explosive, full-body power exercise where you lift two dumbbells from just above the knees to a full overhead position in one fluid motion. It primarily develops explosive hip power, shoulder stability, and overall athletic coordination.
Because this is a high-velocity plyometric movement, maintaining power output is crucial for safety and effectiveness. The AI tracks your performance metrics to detect fatigue; if your speed drops or RPE spikes disproportionately, the app may suggest terminating the set to prevent form breakdown. Additionally, by integrating your HRV and sleep data, the system can determine if your central nervous system is recovered enough for this high-demand power exercise or if a lower-intensity regression is safer for the day.
Form Cues
- Start with dumbbells hanging just above the knees
- Drive hips forward explosively to create upward momentum
- Shrug your shoulders hard as your hips fully extend
- Drop quickly under the weights to catch them with locked arms
- Stand up fully to complete the rep before resetting
- Don't pull the weight up slowly using just your arms
- Don't let the dumbbells swing far away from your body
- Don't arch your lower back excessively while overhead
- Don't land with locked knees; always absorb the catch
- Don't round your upper back in the starting position
Common Mistakes
- Turning the movement into a shoulder press
- Swinging the weights in a wide arc
- Lack of explosive hip extension
- Catching the dumbbells with bent elbows
- Landing with a narrow or unstable stance
Muscles Worked
This exercise is a powerhouse for the posterior chain, heavily recruiting the glutes and hamstrings to generate the initial explosion. The upper trapezius and deltoids are essential for transferring that force and stabilizing the load overhead, while the core and triceps work dynamically to maintain posture and lock out the weight.
Primary
Secondary
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