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Help muscles recover properly after training to get the most from workouts and avoid injury.

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Build functional strength to play better and train harder.

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  • ENDURANCE
  • MASS
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  • MUSCLE RECOVERY
  • SPEED
  • STRENGTH
  • ENERGY
  • MANAGE WEIGHT

Hang Snatch to Split - 1 Arm Dumbbell

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January 15, 2009
 

Starting Position

  • Standing with feet shoulder width apart, hinged over at the hips, holding a dumbbell in one hand between legs
  • Back is flat with chest over hand

Procedure

  • Extend the hips as quickly as possible, and immediately follow by shrugging the shoulder upward
  • Keeping your elbow above your hand, allow the dumbbell to float upward
  • After the dumbbell reaches maximum height, drop your body underneath it, catching the dumbbell above the head in a split squat position with the opposite foot forward and a fully extended arm
  • Return to start position, repeat for prescribed number of repetitions, then switch sides

Coaching Keys

  • Make sure chest is over your hand in the start position
  • Do not begin pull with upper body until hips are fully extended
  • Keep dumbbell close to your body during the pull
  • Do not let knees slide forward during the catch
  • The power generated from the movement will cause the feet to leave the ground

You Should Feel It

  • Working the entire body

© Core Performance

Abbott Nutrition strongly recommends that you consult with your physician before beginning any exercise program and perform exercises under the supervision of a certified fitness trainer or conditioning coach. The effect of any specific exercise on a medical condition should be determined by your health care professional. The suggestions here are in no way intended to substitute for medical advice.

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