The alternating dumbbell snatch is a variation of the dumbbell snatch exercise. As the name suggests, it is performed by alternating arms, giving each arm a chance to recover.
Its main aim is to increase strength and power while working your whole body, resulting to a better calorie burning process.
The idea behind it is to exercise one side of your body at a time, keeping your movements smooth and contagious.
HOW TO DO ALTERNATING DUMBBELL SNATCH PROPERLY
- Place a dumbbell on the floor with your feet wider than your shoulder width apart. Without rounding your upper back, bend your knees and hips and squat down until you can grab the dumbbell with one hand.
- While keeping the dumbbell close to your body, try to throw it to the ceiling without letting it go. As you throw it, your arms should rotate up.
- Once you have pulled the dumbbell as high as you can, bend your knees, drop under the weight and catch it over your head. All through, your arms should be straight. Ensure that the weight travels from the floor to overhead in a smooth movement.
- Lower the weight to your shoulder and then back to the floor. Alternate this move with your other arm.
WHAT MUSCLES DO ALTERNATING DUMBBELL SNATCH WORK?
The alternating dumbbell snatch is an essentially full body exercise. In fact, it is difficult to point out any muscles that are not active during this movement. However, the primary muscles that are worked include
Quadriceps- These are the muscles on the front of your thigh and are also known as quads. They are responsible for your knee extension.
Hamstrings- These are located at the back of your thigh. They are worked during knee extension and hip flexion.
Gluteus maximus- Also known as glutes or butts, these large muscles are worked during the hip extension.
Erector Spinae- This is the collective name given to the muscles that run at either side of your spine. They work together to stop your spine from flexing forward during alternating dumbbell snatch.
Deltoids- There are three deltoid muscles: front, rear and middle. All these are worked when you lift the dumbbell overhead while aiming to stabilize your shoulder joint.
Core- This is the collective name for the muscles of the abdominals and waist. Because the alternating dumbbell snatch is a single arm exercise, your core muscles will have to work extra hard to maintain your lumbar stability and balance.
ALTERNATING DUMBBELL SNATCH BENEFITS
This is a very effective and valuable exercise. Whatever your exercise goal is, including it will help you achieve your results sooner. Its main befits are as follows:
NO SPECIAL EQUIPMENT IS REQUIRED
Compared to snatches such as barbell, the dumbbells are easily accessible. In addition, you will not require any special flat bed as the whole exercise requires you to be on your feet. Also, the size of the dumbbell makes this move a home- friendly exercise.
INCREASED CORDINATION AND BALANCE
While they are more beginner friendly and easy to learn than the barbells, this workout requires a good level of coordination and balance. The more you engage in it, the more you will record an improvement in your movements outside the gym, for instance when playing sports.
INCREASE SPEED AND POWER
If you are an athletic, this should be your go to exercise. This exercise will teach you how to lift weights explosively and in turn, this will improve your ability to: run faster, throw further, jump higher and hit further.
CARDIO AND FAT BURNING
A high- rep set of alternating dumbbell snatch will leave you out of breath and your heart pounding fast. This is good when it comes to your body’s fat burning ability and for high- intensity interval and circuit training.
CAN HELP YOU TO IDENTIFY AND FIX STREGNTH IMBALANCES
Alternating dumbbell snatch can help you to identify if one part of your body is stronger than the other. Doing it regularly can therefore help correct any imbalances, which can cause postural problems and injuries.
GOOD WAY TO BUILD BIGGER SHOULDERS AND TRAPS
If you want a powerful upper body, this exercise is your go to. It helps in challenging your shoulders and straps, hence a stronger and powerful looking upper body.
ALTERNATIVE EXERCISES TO ALTERNATING DUMBBELL SNATCH
BODY WEIGHT SQUAT
This is one exercise that should also be part of your workout routine, regardless of your age, gender, or fitness goals. It targets your quadriceps, calves, glutes and hamstrings. One of its main benefits is that it will improve on your walking form.
SINGLE LEG HIP BRIGDE
A single leg hip bridge is a unilateral alternating dumbbell snatch alternative that targets various muscle groups throughout your body, such as the hamstrings, lower back muscles, hip flexors and gluteal muscles.
Glute training is an essential exercise for increasing your chain strength, power and performance. Athletes and instructors include it to their routines to address muscle weakness or as a corrective exercise.
BODYWEIGHT SIDE LUNGE
The bodyweight side lunge as an alternative exercise to alternating dumbbell snatch is great for developing balance, stability and strength. In addition, it also works both your inner and outer thighs and may even help to reduce the appearance of cellulite.
PLANK LEG RAISE
As an alternative exercise to alternating dumbbell snatch, this exercise can help in activating your abs muscles because they are effective at strengthening your core
MISTAKES TO AVOID WHILE ALTERNATING DUMBBELL SNATCH
Inasmuch as the exercise is suitable for beginners, it is however not recommended to beginners who have poor coordination.
Avoid doing the exercise in a rush especially if you are a beginner. It takes time to master the move smoothly.
While on it, ensure your posture is right to avoid damaging your back and shoulders.
Whether you want to jump higher, hit harder or run faster, the alternating dumbbell snatch can help. Although it may look a bit tricky, a few minutes of practice should enable you do this exercise smoothly and comfortably.