Perfect technique equals bigger gains; and learn how to build total-body strength and power without hoisting a barbell. Olympic lifts like the snatch, the clean and jerk aren’t just for gym rats and beefy Bulgarians. It offers an efficient way for any guy to build total-body strength and power; and you do not need to hoist barbell bending loads to reap their benefits. You don’t even need to lift a barbell. MH advisor, David Jack says “The dumbbell single-arm snatch, in particular, demands respect, it takes practice to master, but the payoffs in fat loss and muscle are worth the time investment.” Follow his tips to do it with perfect form.

Stand firm

Establishing a stable foundation is the key to owning the exercise. “Keep your feet hip-width apart, heels down [in the starting position], your shoulders level, and your core braced as if you’re about to be punched in the gut.

Use your hips

“Push them back as you dip down in preparation to thrust the dumbbell upward,” says Jack. This will allow you to generate more power. Squeeze your glutes during the second part of the movement- the snatch.

Control the weight

As you thrust the dumbbell upward, keep it as close to your body as possible. “That’s easier on your shoulder and more powerful than swinging it in an arc,’’ says Jack. It will also help you maintain your balance and efficiently handle the weight

Finish strong

Punch the weight directly above your shoulder as you drop under it. “Don’t press it up-it’s all about momentum”, says Jack. As you lock your elbow at the top of the move, keep your biceps close to your ear to reduce the stress on your shoulder.


– Alice Paulse