Dumbbell hang snatch workout

What Is the Dumbbell Hang Snatch? Full Tutorial and Benefits in CrossFit

The Dumbbell Hang Snatch is a powerful, explosive, multi-joint movement in CrossFit performed with a single dumbbell. Its dynamic execution and high demand for coordination make it a staple in WODs and general fitness programming.
CrossFit Movement Tutorials at Drago Gym
Suggested Read: Dumbbell Hang Power Clean

How to Perform the Dumbbell Hang Snatch

1. Starting Position:
   • Hold the dumbbell in one hand beside the body.
   • Feet hip-width apart, knees slightly bent.
   • Chest up, back flat.
2. Hang Phase:
   • Hinge at the hips.
   • Dumbbell hangs to mid-thigh level.
3. Explosive Pull:
   • Extend legs, hips, and shoulders explosively, pulling the dumbbell upward.
4. Lockout Phase:
   • Finish with the arm extended overhead, elbow locked out, and body fully upright.
5. Return to Start:
   • Lower the dumbbell under control and repeat.

Muscles Worked in Dumbbell Hang Snatch

Benefits of Dumbbell Hang Snatch

• Boosts explosive power in both upper and lower body
• Enhances coordination and body balance
• Improves cardiovascular performance in WODs and AMRAPs
• Activates core through unilateral movement
• Develops muscular force transfer and control

Common Mistakes

• Pulling with the arm instead of using hips and legs
• Bending the wrist during overhead lockout
• Skipping proper warm-up for shoulders and back
• Lack of control when lowering the dumbbell

Programming in CrossFit

• For Strength:
  4 sets of 4 reps per side with heavy dumbbell, 90 seconds rest
• For WODs:
  10 reps per arm For Time or as part of an EMOM

Why Is This Movement Essential for CrossFit Athletes?

Due to its explosive nature, coordination demands, and unilateral control, the Dumbbell Hang Snatch boosts functional strength. It's also excellent for muscular endurance and aerobic capacity due to its fast pace and multi-muscle involvement.

Conclusion

Looking to build power and explosiveness in your CrossFit workouts? The Dumbbell Hang Snatch is an excellent choice. Mastering technique and programming it regularly will elevate your strength, speed, and overall performance.