The Snatch Lift – Dumbbell<\/strong><\/p>\n

The dumbbell version of the snatch is done exactly the same except that dumbbells are used in lieu of the straight bar. The movement of the dumbbells past the head is just as explosive. Every muscle in the body is being worked, from the toe tips to the finger tips.<\/p>\n

Phase 1:<\/strong>
\nPhase one of the snatch begins from the UAP (universal athletic position) by pulling the bar off the floor while maintaining a strong, proper posture (do not round the back). Keep the bar as close to the body as possible. This is commonly referred to as the first pull. The first pull ends about the middle of the thigh.<\/p>\n

Phase 2:<\/strong>
\nPhase two is referred to as the second pull. This phase is the shortest and most explosive motion of the entire snatch movement. The second pull starts at mid-thigh and ends at the middle of the hip. At this point, the arms are still straight, the body is almost completely extended and the heels should come off the floor while simultaneously shrugging with the shoulders.<\/p>\n

Phase 3:<\/strong>
\nPhase three is called the high pull. The high pull starts at the middle of the hip and ends at the lower portion of the chest. At this point, the body is completely vertical and fully extended. The arms are bent with the elbows pointing upward. The toes should be the only part of the body still in contact with the floor. The bar should still be as close as possible to the body (the further away it is, the heavier the weight will seem.<\/p>\n

Phase 4:<\/strong>
\nThis is the \u201crack\u201d phase, which has two positions. Depending upon the lifter (beginner or advanced), you have two options. However, both positions should be practiced to ensure efficiency. If you are \u201cpower\u201d snatching, there will be very little knee bend. If you are doing a \u201cfull snatch,\u201d a full squat will be required to properly execute this lift. Whichever lift is being performed the rack position should start at the chest and end overhead (the front bar should line up with the back of the head). In this position (from phase three to phase four), the feet should leave the floor for a brief second and should make an audible \u201cpop\u201d when returning to the floor. If there is no distinct sound, either the motion is too slow or it is primarily the upper body that is doing the work and not the full body as is desired. The timing should be such that your arms should lock the bar out as the feet (heels) hit the floor. This would be termed a \u201cmarriage of gravity\u201d in either lifting or the martial arts.<\/p>\n

Phase 5:<\/strong>
\nThis is the recovery phase and should be the easiest part of the lift, but it is also the most important. Successful performance of this phase indicates the lift was done correctly. Depending on which lift was performed, the power snatch or full snatch, stand up with the arms locked out fully above the head, weight in hand (feet should be back to original starting position). Hold the weight for two long seconds and lower the weight to the floor. If you are using bumper weights, you can simply drop them from the raised position and control them once they hit the floor. Captions are above picture.<\/p>\n

Dumbbell Snatch Lift: first pull\u2014starting<\/p>\n

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Dumbbell Snatch Lift: starting second pull.<\/p>\n

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Dumbbell Snatch Lift: ending second pull; transition into high pull (note that speed of lift is such that you are on your ball of foot from above movement to the high pull achievement below).<\/p>\n

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Dumbbell Snatch Lift: the rack position with little knee bend (the recovery position is the same as the dumbbell clean and\u00a0 jerk).<\/p>\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

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