How to do a Double Dumbbell Hang Snatch

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58,765

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694th

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Intermediate

Hamstrings StrengthMore information about Hamstrings Strength

70 mSCORE 73rd

Equipment Required

• Dumbbells

This variation focuses on explosive power from the hang position, targeting the shoulders, back, and legs. Using two dumbbells enhances coordination and balance, making it a valuable exercise for developing functional strength and power.

1. Grasp a dumbbell in each hand.
2. Stand with your feet just wider than shoulder-width apart.
3. Hold the dumbbells in front of your thighs, palms facing you.
4. Engage your core, straighten your back, and keep your chest up to maintain proper form.
5. Hinge your hips back and bend your knees to lower the dumbbells toward the floor—your elbows should be outside of your knees at the lowest point.
6. Perform the next steps in one fluid motion.
7. Extend your legs and drive your hips forward by engaging your quads, glutes and hamstrings.
8. As you reach a standing position, raise yourself onto your toes by engaging your calves.
9. Simultaneously engage your back and shoulders to raise the dumbbells overhead.
10. As you raise the dumbbells, bend your knees slightly to drop under them—the dumbbells should be above and slightly behind your head at the top of the movement.
11. Hold this position for a moment.
12. Return to the starting position.