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exercises

Burpee & Alternating Snatch

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How to: Burpee & Alternating Snatch

Exercise Families:High Intensity, Olympic

Equipment:Dumbbell(s)

Trainer:Chontel Duncan

  1. Begin by planting both feet on the floor slightly further than shoulder width apart. This is your starting position.
  2. Bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position. Inhale. Keeping your body weight on your hands, jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
  3. Exhale. Jump both of your feet forwards in between your hands, once again, ensuring that your feet remain shoulder-width apart.
  4. Inhale. Transferring your bodyweight to your feet, extend your right arm to grasp the dumbbell with an overhand grip (palms facing towards you).
  5. Exhale. Push through the heels of your feet to come to a neutral standing position ensuring you engage your core and maintain a neutral spine. At the same time, bend and elevate your elbow to raise the dumbbell to approximately chin height before rotating your elbow around and under the dumbbell. Immediately extend your arm overhead so that it is in line with your ear, ensuring that your knees remain ‘soft’*. Extend your hips and knees to come to a neutral standing position. *Ensure that the dumbbell remains in close contact with your body through this portion of the movement.
  6. Inhale. Bend your elbow to lower the dumbbell to shoulder height before rotating your elbow around and over the dumbbell. Bend at both the hips and knees and extend your elbow to return to a squat position, placing the dumbbell on the floor. Alternate between sides for the specified number of repetitions or time.

Alternative Exercises for Dumbbells

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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