Dumbbell Single-Arm Snatch

1. Stand with your feet shoulder-width apart, a dumbbell placed between your feet.

2. Squat down by bending your knees and reach down to grip the dumbbell with one hand using a neutral grip.

3. Begin the movement by driving through your heels to extend your knees and hips, pulling the dumbbell upwards with the momentum generated from your lower body.

4. As the dumbbell reaches chest height, quickly drop under the weight by slightly squatting and extending your arm to catch the dumbbell overhead. Your arm should be straight with the dumbbell stabilized above you.

5. Stand up fully with your arm extended overhead, ensuring you maintain control of the dumbbell.

6. Lower the dumbbell back to the starting position in a controlled manner, ready to perform the next repetition.

7. Complete the desired number of repetitions for one arm before switching to the other.

Safety and Tips: Ensure you perform a proper warm-up before attempting this complex movement. Keep your back straight and chest up throughout the lift to ensure proper form and reduce the risk of injury. Focus on using the hips and legs to generate momentum rather than just pulling with the arm. Start with a lighter weight to nail the technique before progressing to heavier weights.

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