Trying to clean up your snatch? We’ve got some tips.

Do: Recognize that this is a movement pattern to elicit a POWER response. Meaning, you need to “snap” your hips as fast as possible to generate maximal force into the dumbbell. By doing this you’re accelerating the dumbbell to a maximal speed that allows it to pass to an overhead position. Once an individual becomes more proficient with this movement throughout the hips, we will then discuss the need to continue to pull through the upper arm. Not what we lead with when coaching, so don’t hate and throw shade.

Don’t: Try to take on a set of multiple reps immediately. Instead of 1 set of 6, we suggest thinking of it as 6 sets of 1. This will allow you to establish movement patterns that truly elicit the response you want everytime you approach the weight. Be careful not to turn this into a dumbbell Clean & Jerk. Also an effective exercise but slightly different competencies. We do NOT want the weight to stop at the shoulder but rather a fluid singular motion to the overhead extended position.