THe dumbbell snatch is a true full-body move. It works your lower body, upper body and core with each rep. This will strengthen your muscles and get your heart pumping. What not to love?

Well, the complexity can be a bit overwhelming. It’s a compound movement, which means it combines several exercises into one. That’s part of what makes it so effective, but it also means there are many ways you can get it wrong without realizing it.

“The snatch is a really cool, explosive and powerful full-body movement,” says Sessions instructor Kat Atienza. “But there are a lot of complicated parts to it.”

According to Maillard Howell, owner of Dean CrossFit and founder of The Beta Way, a dumbbell squat involves three separate components. “Squatting is a dynamic movement that requires a highly-developed sense of proprioception, technique and explosive speed to move the weight upward,” Howell previously said. good + good. Proprioception means having a sense of where our bodies are in space, technique refers to proper form and explosive movement, well, you get it.

But never fear! A lot of complex parts mean you have to strip the dumbbells step by step. Finally the right way In the video, Atienza will show you where people can go wrong with this move and what you should do instead.

Here’s how to do dumbbell squats

1. Hinge, don’t squat

The first part of this move is similar to a dead lift. This means getting your hands to the ground so you can lift your dumbbell, you’ll want to hinge at your hips, not bend at your knees (although you should keep a small, soft bend in your knees). Atienza recommends mastering this hinge section first. If you are doing this correctly, your hamstrings should be active.

2. Pull, don’t curl

You may be tempted to enlist your biceps for the second part of this move. But actually, to bring the dumbbell to its next position by your collar bone, you want to pull the dumbbell up your body so that your elbows are extended next to your shoulders. The work should be on your core, not the biceps.

3. Straighten, don’t lean

Atienza sometimes sees things get really uncomfortable when people start pulling dumbbells above their heads. To lift it up there, some people will press the weight overhead and lean to the side. Instead, you want it to be a continuation of the pull on the second part, so you pull it over your head. There is some momentum to this move, but you should be able to keep the weight under control at all times.

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