If you have a keen interest in weightlifting then there’s a high chance you’ve heard of the double dumbbell snatch.
But in case you haven’t, it is a multistep compound exercise that activates and engages multiple muscles in your body.
It is quite similar to the kettlebell snatch, except it uses a dumbbell instead of a weighted kettlebell.
How to do it properly, you ask?
Here are the steps:
- Stand straight, with your feet shoulder-width apart and two dumbbells on the floor between your feet.
- Roll your shoulders back, push your chest out and face straight ahead. Your back should be straight.
- Hinge at your hips and then bend your knees to get into a squat position.
- Keeping your arms straight, grab the two dumbbells with an overhand grip.
- Before getting back up, slightly rotate your shoulders and elbows externally, making sure your shins are perpendicular to the ground and you’re driving into your heels.
- Stand up explosively using your glutes and legs.
- Using momentum from your lower body, raise the dumbbells vertically in a straight line.
- As the dumbbells approach shoulder height, begin to pull them toward your chest, and then flip your elbows so that they are below the dumbbells.
- Maintaining straight arms, press the dumbbells upward so that they are above your head. This motion should be similar to an upward punching motion.
- To lower the dumbbells, bend your elbows down and outward, and slowly lower the weights to your side.
- Hinge your hips and bend your knees to get the weights back to the ground. This is a complete rep.
- Do 2-3 sets of 4-5 reps each.
WHAT MUSCLES DOES THE DOUBLE DUMBBELL SNATCH WORK?
UPPER BODY MUSCLES
In your upper body, the double dumbbell snatch recruits the trapezius and the latissimus dorsi on your back, the rotator cuff and deltoids on your shoulders and your triceps.
It also engages your core muscles and spinal erectors, which stabilize your body throughout the exercise.
LOWER BODY MUSCLES
The primary target muscles in your lower body are your glutes, hamstrings and quadriceps.
When you are standing up explosively after grabbing the dumbbells, your hamstrings and glutes extend your hips while your quads extend the knees to raise your body upward.
DOUBLE DUMBBELL SNATCH BENEFITS
The double dumbbell snatch works multiple muscles in your body within a few minutes. It is ideal if are looking to work a lot of muscles in your body at the same time.
According to research, explosive movements like the double dumbbell snatch can improve the functioning of your heart and respiratory system especially when they are part of a high intensity interval training (HIIT) routine.
INCREASES EXPLOSIVE POWER
The double dumbbell snatch helps you develop explosive power which enables you to perform plyometric movements better.
ALTERNATIVES TO THE DOUBLE DUMBBELL SNATCH
The kettlebell snatch works the same muscles as the double dumbbell snatch and will give you similar results if you maintain the correct form.
- Place a kettlebell on the floor.
- Stand behind the kettlebell with your feet shoulder-width apart or wider.
- Bend your knees and hinge your hips to grab the weight as you would for a kettlebell swing.
- Let the kettlebell swing back between your legs.
- Drive your feet through the floor then start hinging your hips as you prepare to come up.
- Then, accelerate the weight vertically with momentum.
- Allow the momentum to carry it to the top position, where your arms should be fully extended.
- Exhale, then drop the kettlebell down by leaning your upper body back.
- When your arms reach your torso, complete the rep by letting the kettlebell swing back between your legs once again.
- Repeat as many times as you desire.
The push press generates momentum with your lower body to help you press weights overhead. This way, it works both your upper and lower body muscles.
How to do it:
- Stand with your feet shoulder-width apart.
- Use your fingertips to grip the bar. Your elbows should be pointing forward.
- Rest the bar just in front of your shoulders.
- Drop into a shallow squat, centering your bodyweight under the barbell.
- Press up by driving your heels into the floor.
- Drive the bar overhead until your arms are fully extended.
- Bring the bar down to chest level.
- Repeat as many times as you desire.
DOUBLE DUMBBELL SNATCH MISTAKES TO AVOID
USING YOUR SHOULDERS AND ARMS DURING THE OVERHEAD PHASE
Instead of using your shoulders and arms as you press the dumbbell over your head, try to use momentum from your lower body.
This is crucial for the effective and safe transfer of weight during this portion of the exercise.
SWINGING THE DUMBBELLS QUICKLY
Swinging the dumbbells too quickly will put too much pressure on your rotator cuff, putting you at risk of a shoulder injury.
NOT TIGHTENING YOUR CORE
You should maintain a tight core from the time you start doing the double dumbbell snatch to the end.
This will help stabilize your body and protect your spine and lower back from injury.
Avoid looking down or hunching your back as your lower your body to grab the dumbbells. Instead, hinge your hips and bend your knees so that you are able to build up enough explosive power as you come back up.
It is important to note that this exercise is not a beginner move as it requires strength, stability and good form.
If you lack these three it might be unsafe for you.
So, if you are still new to exercise, it is best to start by doing simple moves that will build your strength and stability before progressing to more advanced moves like the double dumbbell snatch.
But if you insist on trying it out then you should consider using a light dumbbell at the beginning until you have fully mastered the form.
This will prevent any injuries that you would otherwise sustain if you use weights that you are unable to control.
Also, make sure to consult your healthcare provider to make sure this exercise is good for you before you start doing it.