Build total-body strength and power without hoisting a barbell
Stand Firm
Establishing a stable foundation is the key to owning the exercise. "Keep your feet hip-width apart, heels down [in the starting position], your shoulders level, and your core braced as if you're about to be punched in the gut," says Jack.
Use Your Hips
"Push them back as you dip down in preparation to thrust the dumbbell upward," says Jack. "That will allow you to generate more power." So will squeezing your glutes during the second part of the movement—the snatch.
Control the Weight
As you thrust the dumbbell upward, keep it as close to your body as possible. "That's easier on your shoulder and more powerful than swinging it in an arc," says Jack. It will also help you maintain your balance and efficiently handle your weight.
Finish Strong
Punch the weight directly above your shoulder as you drop under it. "Don't press it up—it's all about momentum," says Jack. "And as you lock your elbow at the top of the move, keep your biceps close to your ear to reduce the stress on your shoulder."
Monster lifts like the clean and jerk and the snatch aren't just for gym rats. They're efficient ways for any guy to build total-body strength and power—and you don't need to hoist barbell-bending loads to reap their benefits. Indeed, you don't even need to lift a barbell.
"The dumbbell single-arm snatch, in particular, demands respect," says David Jack, creator of the all-new Men's Health 60-Day Transformation. "It takes practice to master, but the payoffs in fat loss and muscle are worth the time investment." Follow his tips to do the move with perfect form.
"The dumbbell single-arm snatch, in particular, demands respect," says David Jack, creator of the all-new Men's Health 60-Day Transformation. "It takes practice to master, but the payoffs in fat loss and muscle are worth the time investment." Follow his tips to do the move with perfect form.
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Stand FirmEstablishing a stable foundation is the key to owning the exercise. "Keep your feet hip-width apart, heels down [in the starting position], your shoulders level, and your core braced as if you're about to be punched in the gut," says Jack.
Use Your Hips"Push them back as you dip down in preparation to thrust the dumbbell upward," says Jack. "That will allow you to generate more power." So will squeezing your glutes during the second part of the movement—the snatch.
Control the WeightAs you thrust the dumbbell upward, keep it as close to your body as possible. "That's easier on your shoulder and more powerful than swinging it in an arc," says Jack. It will also help you maintain your balance and efficiently handle your weight.
Finish StrongPunch the weight directly above your shoulder as you drop under it. "Don't press it up—it's all about momentum," says Jack. "And as you lock your elbow at the top of the move, keep your biceps close to your ear to reduce the stress on your shoulder."
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