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How to do a Single Dumbbell Squat Snatch to increase your strength and improve your performance in CrossFit WODS.


Set up for the Single Dumbbell Squat Snatch

  • Begin with the dumbbell on the ground.
  • Set feet up in a squat stance with dumbbell between the middle of your feet.

Points of Performance for the Single Dumbbell Squat Snatch

  • Aggressively stand up opening the hip.
  • Pull yourself down into a full single arm overhead squat with the crease of the hip below the knee.
  • Stand up with the dumbbell overhead to finish the rep.

Tips and Tricks

  • Aggressively stand the dumbbell up keeping it as close to the body as possible.
  • Shrug at the top the extension
  • After full extension, pull body down under dumbbell.
  • Catch dumbbell in bottom of an overhead squat with the arm fully extended over your midline.