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Single Arm Snatch to Overhead Squat

Body Position: 
  1. Bend knees to 90˚, lean back and flex hips until upper body is horizontal to the ground
  2. Hold dumbbell in right hand and place it between legs with elbow fully extended
  3. Keep back straight by keeping the head up, pushing chest out and shoulder blades up
  4. Now, keep weight on the heels, push vertical through the heels by explosively extending hips forward, shrug the shoulder and pull dumbbell upwards close to the body
  5. While dumbbell catapults upwards, drop body and press dumbbell upwards by extending the elbow and flipping over the wrist so that palm faces up and stand up straight
  6. In standing position, with dumbbell behind the head, bend knees to 90˚ and then come up again by pushing the hips forward until standing in erect position

Pre-Requisite Exercises

Targeted Muscles

  • Quadriceps 
  • Hamstrings
  • Calves
  • Glutes
  • Levator Scapulae
  • Trapezius
  • Deltoids
  • Latissimus Dorsi  

Stance & Grip

  • Neutral stance, feet are parallel and shoulder-width apart  
  • Hand-over grip (palms facing backward)

RECOMMENDED LINKS

Positions: 
Sit in Squat position, place DB between legs with elbow fully extended
Shrug the shoulder and pull dumbbell upwards close to the body
While dumbbell catapults upwards, drop body and press dumbbell upwards
Come up again by pushing the hips forward until standing in erect position.