DB Snatch (From Hang)

Generate force from the hips to fly weight overhead. Single-arm power developer.

Instructions

• Hold dumbbell between legs, hips hinged.
• Explosively extend hips and knees (jump).
• Pull dumbbell high close to body (high pull).
• Punch under the weight to catch overhead.
• Stand tall.

Common Mistakes

• Muscling up with arm (shoulder raise)
• Swinging out too far (kettlebell swing style)
• Not locking out overhead
• Rounding back

Benefits

• Explosive Power
• Shoulder Stability
• Full Body Extension

Similar Exercises

• Split Snatch (From Floor) - Olympic lifting variation. Move feet into a split stance to catch the weight low.
• Jump Squats - Measure your power output. AI checks your depth and landing mechanics.
• Sumo Deadlift High Pull - Full body power movement. Generate force from hips to pull weight high.
• Box Jumps - Explosive power and landing tracking.