dumbbell one arm snatch
exercise.instructions.title exercise.instructions.subtitle
双脚分开与肩同宽站立，一只手握住哑铃，正握。 稍微弯曲膝盖，臀部向前转动，保持背部挺直，挺胸。 将哑铃向地面放低，使其靠近身体。 爆发性伸展臀部、膝盖和脚踝，将哑铃沿直线向上推。 当哑铃到达肩膀高度时，快速旋转你的手并将其击打过头顶，充分伸展你的手臂。 将哑铃举过头顶，膝盖和臀部稍微弯曲。 以受控的方式将哑铃放回起始位置。 重复所需的重复次数，然后换到另一只手臂。
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. Lower the dumbbell towards the ground, keeping it close to your body. Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line. As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm. Catch the dumbbell overhead with a slight bend in your knees and hips. Lower the dumbbell back down to the starting position in a controlled manner. Repeat for the desired number of repetitions, then switch to the other arm.
exercise.cta.title
exercise.cta.desc1 dumbbell one arm snatch exercise.cta.desc2
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