Video

Video by Capt. Matthew Holfinger

Dumbbell Snatch

U.S. Marine Corps Training and Education Command

June 23, 2017 | 0:51

Lower Body Power
Primary Muscle Groups – Glutes, Hamstrings, Quadriceps
Secondary Muscle Groups – Traps
Preparation:
The Marine will step up to the dumbbell so it is in the center of their stance. They will squat hinge at the hips and grasp the dumbbell with an overhand grip.
Execution:
In one motion the Marine will forcefully extend the hips, knees, and ankles. At the top of the motion they will shrug their shoulders followed by bending their elbow to keep the dumbbell traveling up and close to the body. At this point the Marine will dip at the hips to pull themselves under the dumbbell. They will rotate their arm and hand around the dumbbell and extend the elbow. The dumbbell should be received so it is over mid foot, same side shoulder, and the hips are above the knees. The Marine will stand up with dumbbell overhead so shoulders, hips, and knees are in a straight line.
Common Mistakes: - Pulling early and not using hip drive
-Not keeping elbow locked out during stand up phase