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Dumbbell Snatch
This lift is always to be done explosively. Start with your back arched and hips pushed back as far as possible. The dumbbell will be hanging between your legs with your arm straight.
Initiate by driving the hips forward and shrugging explosively. Do an explosive upright row while jumping straight up in the air and flip the dumbbell up to lockout.
The weight should lockout overhead at the exact same time your feet hit the ground.
When you get up to heavy weights you can use your non working arm to assist in lowering the dumbbell if necessary.
