Dumbbell Hang Snatch
The Dumbbell Hang Snatch is a dynamic power exercise that involves explosively lifting a dumbbell from just above the knees to an overhead locked-out position in one fluid motion. This movement develops full-body coordination, speed, and strength, primarily targeting the posterior chain, shoulders, and core.
Since this is a high-velocity plyometric lift, your central nervous system (CNS) readiness is crucial for safety and performance. The AI analyzes your HRV, sleep quality, and recovery data to determine if you have the explosive energy required for this technical lift today, potentially adjusting volume if you are fatigued. Additionally, by tracking RPE and weight over time, the app ensures you are training at an intensity that builds power without compromising shoulder stability or technique.
Form Cues
- Hinge at the hips to lower the dumbbell just above your knees
- Drive your hips forward explosively to generate upward momentum
- Keep the dumbbell close to your body like zipping up a jacket
- Drop quickly under the weight to catch it with a locked-out arm
- Brace your core tightly to stabilize the overhead position
- Don't let the dumbbell swing out far away from your body
- Don't press the weight overhead; use the momentum from your hips
- Don't round your lower back during the hang position
- Don't land with straight, stiff knees
- Don't catch the weight with a bent elbow
Common Mistakes
- Turning the movement into a shoulder press
- Looping the dumbbell out wide
- Rounding the back during the setup
- Failing to fully extend the hips
- Catching with a soft or bent elbow
Muscles Worked
This exercise primarily engages the glutes and hamstrings to generate explosive upward force through triple extension, while the quadriceps assist in the initial drive. The lateral deltoids, upper trapezius, and triceps are crucial for the turnover and overhead stabilization, requiring significant core engagement to protect the spine during the catch.
Primary
Secondary
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