Скачать или смотреть Movement Demo - Alternating Dumbbell Snatch

Rogue athlete Arielle Loewen demonstrates proper form for the alternating dumbbell snatch in this quick and simple movement demo from Rogue HQ.

The alternating dumbbell snatch is a single arm snatch performed with a dumbbell, where the load moves from the ground to a locked out, overhead position in one fluid movement. The movement requires strength, power and co-ordination and is considered more accessible than the barbell snatch which is a more technical lift.

Benefits
Used to develop power in the hips, glutes, and legs.
We Single arm work helps to correct imbalances by working one side at a time.
Build core strength moving the load from the floor to overhead and resisting rotation of the core, plus overhead position
Conditioning: Light/moderate loads for high reps create a full-body metabolic hit.
More accessible than a traditional barbell snatch, but still teaches similar movement mechanics
Develop shoulder strength/stability and overhead position
Minimal equipment and space required, can use a light dumbbell for increased volume and conditioning or heavier dumbbells for lower volume, strength work.

Set Up
Stand with feet shoulder-width apart, dumbbell between your feet.
Hinge at the hips, one hand on the dumbbell in a deadlift set up
Hips lower than traditional deadlift
Arm straight
Flat Back
Weight balanced at mid foot

Execution
With a flat back and arm straight drive the floor away using the legs
Explosively extend the hips and knees and then shrug
After the shrug, pull and punch the dumbbell overhead
Keep the dumbbell close to the body
Only use the arm after extending the hips and knees
Dumbbell finishes overhead
Arm locked out
Hips and knees locked out
Ribs down
As you lower the dumbbell switch hands and repeat using the other arm

Regressions
Kettlebell Swing to eye level and the overhead - learn how to use the hips to move the load, and then learn the overhead postion
Alternating Dumbbell Clean and Press - learn how to use the legs and hips to move the dumbbell with a less complex movement
Decrease the range of motion - Alternating Dumbbell Hang Snatch

Progressions
Increase the load
Double Dumbbell Snatch
Devils Press
Alternating Dumbbell Squat Snatch - requires increase mobility, stability and co-ordination
Shop Rogue Dumbbells at: https://www.roguefitness.com/conditio...
Shop Rogue Iron Game Programming at: https://www.roguefitness.com/iron-gam...

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