The DB Snatch is an explosive late phase fullbody exercise that places particular emphasis on the The Shoulder Girdle . This is comprised of an explosive concentric and controlled eccentric Muscle Contraction through a large range of motion.
Starting Position:
Patient is standing upright, grasping a Dumbbell in front of them with one hand in Elbow - Pronation
The patient then flexes The Hips and The Knee s, lowering the Dumbbell anywhere from below The Knees to the ground (typically mid-shin)
The DB Snatch is then performed in an explosive sequence:
Lower Body - “triple extension” thrusts The Ankle , The Knee and The Hip into extension, driving force upwards
Upper Body - Dumbbell is ripped straight towards the ceiling, carrying the momentum of the lower body
The following exercises can be used as a regression if DB Snatches exceed the capacity of the patient:
DB Shoulder Press - unilaterally loaded overhead press variation
Face Pulls - bilateral isotonic horizontal pull exercise that emphasises GH Joint - External Rotation
Front Raises - isotonic GH Joint - Flexion exercise with many variations
Upright Row - weighted isotonic vertical pull exercise that emphasises Upper Trapezius and Deltoid
Overhead Press - isotonic vertical push exercise with large overhead range
DB Hang Clean - unilateral clean progression, often performed explosively
The following exercises may serve as a progression to DB Snatches once they are proficient:
DB Snatch to Step-Up - wholebody DB Snatch variation that emphasises diagonal functional patterns
Kneeling Landmine Press - wholebody, explosive vertical pressing exercise with large overhead range
Split Stance Landmine Press - crossbody, standing variation of the Kneeling Landmine Press