Dumbbell Hang Muscle Snatch

Description

This dumbbell exercise, the dumbbell hang snatch is an intermediate full-body exercise that helps develop explosive leg power, strength, and stability in the shoulders.

Benefits

  • This exercise is great for developing explosive leg power, strength, and stability in the shoulders.
  • This exercise is great for training the triple extension movement used mostly in sports.
  • This exercise practices the transition from extending the hips and the knees to extending the ankle to plantarflexion, generating force.
  • This exercise targets mainly the quadriceps and deltoid muscles.
  • This exercise also works the glutes and the calf muscles.
  • This also requires the core to engage throughout the entire movement.
  • This is also a great coordination exercise.

Risks

  • This is an advance movement exercise. Beginners should not start doing this kind of exercise immediately.
  • This exercise is not recommended to individuals with any shoulder, hip, knee, and ankle problems.
  • This is also not recommended to beginners who is still not familiar with the hinge pattern.
  • This exercise can injure the lower back, legs, and shoulders if not properly executed.
  • Proper resistance progression is advised to avoid injuries.

Additional Information

Target Muscles

Glutes, Hamstrings

Secondary Muscles

Biceps, Chest, Shoulders, Traps, Triceps

Stabilizer Muscles

Abs, Obliques

Experience

Intermediate (2-3 years)

Equipment

1 x Dumbbell

Exercise Type

Strength

Exertion

60%

Cardio Intensity

40%

Force

Pull

Mechanic

Compound

Force Detail

Unilateral

Functions

N/A

Intensity

N/A

Bearing

N/A

Impact

N/A

Utilities

N/A

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