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Posted on May 14, 2014
Those Dang DB Snatches!!
The dumbbell snatch is one of those movements that takes a little bit longer to master. It is awkward, imbalanced, and heavy. To add to that, it requires A LOT of coordination, which takes time to develop. With a movement like this, there is so much to think about. How is my set up? Why do I feel so lopsided? When am I supposed to pull? Is my back flat? How am I supposed to stabilize this thing overhead? You want me to drop under the heavy dumbbell???
What you will come to find, though, is that after taking some time to truly practice this movement at lighter weights (maybe even just a 2.5 lb plate), you’ll see that it isn’t that much different than all of the other movements we do in CrossFit. We have to be sure to keep our midlines and backs nice and tight to move the load. The dumbbell snatch requires bracing of the core (larger muscles), before pulling with the arm (smaller muscles). It demands range of motion and flexibility to get into both the set up and catch positions. We have to keep the dumbbell as close to our bodies as possible to keep from having it pull us off balance. And we have to stay active throughout the whole movement, from the pull to the active shoulder in the catch overhead.
When you come into the gym today for the workout, don’t think of the dumbbell snatch as an awkward movement to dread. Rather, think of it as something you have prepared for, time and time again, every day that you walk into the gym. The beauty of CrossFit is that by developing the simpler movements, you are also preparing your body and mind to work together to take on the more complex. Have fun with it. Trust your body. And come in ready for an awesome workout!
Here is a great short video from CrossFit going over the points your coaches will be looking for in the dumbbell snatch (minus the full squat!)
WORKOUT FOR THURSDAY
While one partner runs 200m Run, the other performs AMRAP:
3 Wall Climb
6 box jumps
9 DB Snatch (alternating)