Dumbbell Snatch

The standards can vary on this movement, from starting touching the ground to only having to initiate the movement below the knee (as in the video above). This is a scaled down version of the kettlebell snatch.

Mobility Suggestions:

Lots of Mobility needed for this movement!  You don’t have to do everything, just be sure to test and retest to make sure that what you are working on is improving your position!

Posterior Chain:  Flossing, Hamstring Smash

exercises-and-progressions/pigeon-stretch/

Hip Work:  Gristle, Groiners (Banded variation), Pigeon (Box variation), Hip Extension with band, External Rotation of the Hip with Capsule Work

Overhead Position:  Foam Roll Lats, T-spine Smash, Keg Drill, Overhead Band Distraction

Internal Rotation:  Stretch on Bar, Smash with Barbell

Foam Roll Legs