This week, we have an exceptional training tip brought to you by Mike Pleshar, a Crossfit level one trainer originally hailing from the suburbs of Chicago. With his rich background in sports (including currently competing in the Crossfit Games), Mike has spent his life dedicated to being active and physically fit. He's developed a passion for various training styles, including bodybuilding, powerlifting, sports performance, and Crossfit, and he particularly emphasizes posture, technique, and safe movement patterns.
Mike is introducing us to an exercise that doesn't just require strength but finesse as well. It's called the Alternating One Arm Dumbbell Snatch, an extraordinary movement that builds power, coordination, shoulder strength, and stability.
Here's what you need to know to perform this exercise effectively:
1. Starting Position:
- Stand with feet shoulder-width apart.
- Place a dumbbell between your feet.
- Squat down and grasp the dumbbell with one hand, using an overhand grip.
- Your back should be straight, and your chest should be up.
2. Initial Pull:
- Begin the movement by pushing through your heels.
- Extend your hips and knees rapidly.
- Keep the dumbbell close to your body.
- Your arm should remain straight, and your shoulder should begin to shrug.
3. Second Pull:
- As the dumbbell reaches knee level, continue to extend your hips.
- Explosively pull the dumbbell upward by powerfully extending your hips, knees, and ankles (triple extension).
- Keep your back straight, and your core engaged.
4. The Catch:
- As the dumbbell ascends, quickly drop into a partial squat position.
- Bend your elbow and rotate your arm, so the dumbbell is now overhead.
- Catch the dumbbell with your arm extended overhead, stabilizing it with your shoulder, elbow, and wrist.
5. The Finish:
- Stand up straight, maintaining the overhead position.
- Ensure that your head, shoulder, elbow, and wrist are in a straight line.
6. The Descent:
- Lower the dumbbell back to the starting position in a controlled manner, keeping it close to your body.
7. Repeat on the Other Side:
- Perform the snatch with your other arm, ensuring that both sides are trained equally.
Key Points to Remember:
- Keep the dumbbell close to your body at all times.
- Use your legs and hips to generate the power, not just your arms.
- Maintain a neutral spine throughout the movement.
- Engage your core to stabilize your body.
- Move through the exercise smoothly, avoiding jerky movements.
- Always prioritize proper form over lifting heavier weights.
The One Arm Dumbbell Snatch is a versatile exercise that can be an excellent addition to your fitness routine. Whether you're looking to enhance your athletic performance or just add a new dimension to your workouts, this movement has a lot to offer.
Remember, the Alternating DB Snatch is an advanced movement, and it's always wise to consult with a professional like Mike, who can tailor a fun and effective program to help you achieve your goals. Your journey to better strength, mobility, and overall well-being could be just one snatch away!
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