exercises

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Single-Arm Dumbbell Snatch

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How to: Single-Arm Dumbbell Snatch

Primary Muscles Used:Arms, Shoulders

Equipment:Dumbbell(s)

Trainer:Chontel Duncan

  1. Place a dumbbell horizontally on the floor in front of you. Plant both feet on the floor further than shoulder-width apart on either side of the dumbbell. Bend at the hips and knees until your upper legs are parallel to the floor, ensuring that your knees remain in line with your toes. Extend your right arm to grasp the dumbbell with an overhand grip (palm facing towards you). This is your starting position.
  2. Inhale. Exhale. Push through the heels of your feet to come to a neutral standing position. 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.
  3. 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 the starting position.
  4. Switch hands to place your left hand on the dumbbell. Exhale. Push through the heels of your feet to come to a neutral standing position. 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. Continue alternating between right and left for the specified number of repetitions.

Alternative Exercises for Shoulders

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

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