10-15 each: Single Arm DB Snatch
10 each: Alternating Cross Hip Hinge
A dumbbell snatch is that kind of exercise that should be quite dynamic. You can increse your intensity with power. If you increase your power, make sure the weight compliments it. You should power up and ‘stick’ the extension. No wobbly dumbbells overhead, no partial extension, no ‘snap’ in the arm (happens when the dumbbell is too lite). Power through the hips, keep a firn grip and a tight core. Take your breath away!
Pair this up with a less ‘breathy’ exercise like a cross hip hinge and you’ll have an active rest for your uppper body while working the booty.
The cross hip hinge may not feel difficult, but it not one to take lightly. Form is EVERYTHING here. You must kick your hips BACK as you shift your weight to one side. Please do not twist and bend to pick up the dumbbell – you will wear out your back! Chest stays open the whole time – no caving in. Focus on the hips as you squeeze your glute to stand tall.