One-arm dumbbell jerk off the floor

Crossfit exercises

9K 0 15.12.2016 (last revised: 01.07.2019)

The one-handed dumbbell jerk off the floor is an explosive exercise common in CrossFit and extreme strength. In fact, the one-handed dumbbell snatch is a kind of modification of the weightlifting barbell snatch, although it has undergone some significant changes. This exercise aims to develop our functionality, explosive strength, flexibility and coordination. There is also a variant of the technique for performing this exercise with a kettlebell, but I do not see any significant technical differences, in addition to supination of the hand, between them.

Today we will analyze:

1. Why do you need to perform a dumbbell jerk with one hand;
2. How to properly perform a dumbbell power jerk;
3. Crossfit complexes containing this exercise.

Why is this exercise needed?

The dumbbell snatch is good for those athletes who have difficulty with the explosive strength of the muscles of the legs and shoulder girdle. A physical skill like explosive strength is essential in sports such as crossfit, wrestling, running, bobsleigh, etc. It is thanks to the explosive power that we can perform exercises such as squats, barbell snatch, deadlift and many others; we are able at any moment to take a dominant position when fighting on the ground; we are able to make a sharp acceleration when sprinting or doing long jumps. The list is endless. The meaning is clear - about half of the results in such exercises, where you need a sharp acceleration or a quick and powerful lifting of the projectile, depends on how developed our explosive strength is.

A dumbbell jerk with one hand develops the quadriceps, buttocks and deltoid muscles, contributes to the development of grip strength, thereby creating a powerful strength foundation for performing basic exercises with large working weights.

Exercise technique

Let's start with the fact that the amplitude in this exercise is given a huge trajectory, and it is strongly NOT recommended to start the dumbbell snatch by ignoring the warm-up... This exercise engages almost all large muscle masses, and also requires good stretching and coordination, so without a warm-up you simply risk injury.

1. Starting position: feet shoulder-width apart, rest on the entire foot. We keep our back straight, while statically straining the abdominal muscles, pull the pelvis back a little. The gaze is directed forward. Our task is to give the projectile the necessary acceleration, the movement must be explosive and powerful. To do this, we begin to "pluck" the weight with our legs (as when performing a classic deadlift), push the pelvis forward and at the same time begin to move our elbow up. We accompany the movement with a powerful exhalation.
   
2. The dumbbell should be kept as close to you as possible, so you will have better control of movement and protect your shoulder joints and ligaments. If in the second half of the amplitude you feel an unpleasant tension in the knee or calf muscles, you can stand on your toes a little - this way you will take the load off the hamstrings and will also be able to lift more weight.
3. When the dumbbell has almost reached the top point, you should do a small squat (as with a weightlifting barbell snatch) to resist the temptation to press the dumbbell up with your triceps. This point should be learned once and for all, since when you start working in this exercise with serious weights, pressing the dumbbell up due to the triceps will be very traumatic for the elbow joint.
   

When you have completed the snatch and fixed the dumbbell in the outstretched arm, hold this position for 1-2 seconds. Now you can throw the dumbbell on the floor.

Be careful with your feet! Many beginners have broken their metatarsal bones by unsuccessfully throwing a dumbbell. It's a shame to miss several months of training because of such a stupid negligence.

A short video teaching the technique of doing a dumbbell jerk with one hand from the floor:

Crossfit workouts containing a dumbbell snatch

The power jerk of the dumbbell with one hand from the floor can be included in the framework of your training process, both separately (to build intensity and develop explosive strength), and within functional complexes (to develop strength endurance and generally increase the athlete's fitness), some of which we will consider below ...

Watch the video: 3 Dumbbell Olympic Lifting Variations for Runners (May 2025).