Alternating Hang Snatch

Step 1

• Stand with your feet shoulder-width apart and a dumbbell in front of you. • Hinge at the hips to grab the dumbbell with an overhand grip (palms facing down). • Next, explosively lift one dumbbell up towards the ceiling, using the momentum from the hang position to help guide the weight upwards. • As the dumbbell reaches your shoulder, push it overhead and fully extend your arm. • Lower the weight back down to the starting position, then repeat the movement on the opposite side. • Make sure to keep your core tight throughout the exercise and maintain proper form, with your back straight and your knees slightly bent. • Continue alternating between the left and right sides for the desired number of repetitions. • You should feel your heart rate increase as you perform the Alternating Hang Snatch. • You should also feel your shoulder, arm, and back muscles working to lift the dumbbells and perform the overhead press. • Your core muscles will also be engaged throughout the exercise to maintain proper form and protect your lower back.

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