straddlyDumbbell Snatch
Muscles worked
Main muscles
- Anterior Deltoid
- Biceps Femoris (Long Head)
- Gluteus Maximus
- Trapezius (Upper)
Also working
- Erector Spinae
- Lateral Deltoid
- Triceps (Lateral Head)
- Vastus Lateralis
What it is
Pulling one dumbbell from the floor to overhead in one explosive motion. It develops hip power and is a staple in conditioning workouts. Keep the dumbbell close to the body on the way up.
One side at a time: log each side, and match the reps of your weaker side.
Technique tips
- Start with the dumbbell between the feet
- Drive explosively through the hips
- Pull the elbow high and close
- Punch up to lockout overhead
How to track your progress
Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.
