explain the one-arm DB snatch to me

[KillahBee]

it seems to me that it is like an exaggerated front DB raise.

 

[Bonkme2]

Are you talking about picking a DB from off the floor to overhead in one motion?

 

[KillahBee]

yes

 

[dzuljas]

its just what is it, its a snatch except with one arm and a dumbell, u get down in a starting position of the snatch, with the dumbell between your legs, keep the dumbell close to your body as if youre doing a snatch and when u snap the dumbell up get under it at the same time

 

[Bonkme2]

Purely a strength type of exercise, like the snatch

 

[Bulldog_10]

It's a power exercise, not really trying to build strength with it. The object is to get the most power development, not use the heaviest weight.

Killah, you know how to do regular snatches?

 

[KillahBee]

not really, bulldog.

 

[Bulldog_10]

not really, bulldog.

Ok, here's how the dumbell snatch works...in my own words...so this could sound complicated.

You hang the DB between your knees, back straight or slightly arched. You basically want to get it locked out above your head as fast as possible. This means you want to move it in a straight line, you don't want to bring it forward AT ALL, alot of people make this mistake when first starting out.

You start by quickly entending the ankles, thrusting the hips forward, and shrugging the shoulders. This starts the DB going straight up. Then when it gets up a little bit, flex the elbow and sort of let your momentum carry you off the floor.

Then you rotate your arm under the dumbell as it's moving up...lock out the elbow and land in a solid stance.

I'm sure there are videos on the net, but it needs to be describes as well...because there are little things you can't see in the video that need explaining...such as emphasizing that the DB should go STRAIGHT up.

I'll see if i can find the vid.




BTW...why do you want to do these?

 

[KillahBee]

a) thanks bro.

b) that was what I was confused about- the DB going straight up. So, you are not performing this like a front lateral raise, your arm at one point is straight out in front of you?

c) it seems almost like a power clean, except you are pressing the DB at the top of the movement, no?

d) The reason I am asking is because I was checking out a routine for training strongman and these were included. just wanted to do some research on them.

 

[Bulldog_10]

a) thanks bro.

b) that was what I was confused about- the DB going straight up. So, you are not performing this like a front lateral raise, your arm at one point is straight out in front of you?

c) it seems almost like a power clean, except you are pressing the DB at the top of the movement, no?

d) The reason I am asking is because I was checking out a routine for training strongman and these were included. just wanted to do some research on them.

Yep...not like a front-raise AT ALL...your arm is never straight out in front of you.. And you're not really "pressing" at the top, you're just sort of swinging your body under as the DB goes up.

It is VERY similar to the hang clean...except like you said, you lock the DB over your head.

 

[mekannik]

FYI - in a video CoolColJ posted a while back featuring Chad Ikea, Chad discouraged the use of both kettle balls and db's for snatches. The reasons being. respectively, is the kettleball would have the weight swinging around and impacting/crushing the forearm while the db does not rotate, thus exerting an excessive amount of torque on the shoulder/rotator cuff.

Best bet is to just use a barbell (short one if you have them, maybe even a curling bar). That way you can add weight and have the bar absorb the rotation factor.