Four steps for one-arm front lifting training in dumbbell

At the beginning, it will be difficult for you to grasp the rhythm of the movement. When you find the right rhythm, you will find how effective it is. 　　Step 1: Starting action

　　The feet are slightly larger than the shoulder width, and the toes are slightly wider to enhance stability and squat. The dumbbell is between the legs, and try to get close to the body as close as possible while avoiding damage to important organs. The handle is parallel to the body.

　　You can put the dumbbell on the ground or put it in a dangling state so that it is several inches above the ground. I usually choose to dangle, as shown in the figure. The main benefit of this is that in the starting action, you don’t need to squat too low. But if the weight is large, it is wiser to put the dumbbell on the ground.

　　You can put the dumbbell on the ground or in the dangling state, your arms must Straighten, but not stiff, cannot be locked. My other arm extends out on the side of the body to help maintain balance. In any squatting movement, the back should be kept straight.

　　Step 2: Pull up

　　When starting to pull the weight, push your feet to the ground, push your body upward, and push your hips forward. This will provide the power needed to lift the weight, do not use the power of the arm to pull the weight. Use the power provided by the legs to move the arm upward. Shruggle shoulders to help the weight move upward.

　　You should strive to get the weight closer to the body. The weight in the picture is a little far away from the body.

　　Step 3: Support, stand

　　When the dumbbell is as high as your chest, your legs are almost fully extended and your hips have been moved forward. At this point Up, you squat again to move your body under the weight. The dumbbell is still moving upwards with the initial power. You need to support it before it succumbs to gravity and starts to fall. After the body reaches the bottom of the dumbbell, stand up and lock the arms above the head.

In the picture, you can see that because I squat again, my body posture is almost the same as the starting action. The difference is that the weight reaches the top of the head.

　　When the weightlifter uses a heavy barbell to do this action, he will squat very deeply to support the weight. In a single-arm dumbbell snatch, you don't have to squat so deep. You can decide the depth of the squat based on your own feelings. This action is also called a force snatch - that is, to support the heavy object when squat. You will notice that when you cannot lift a certain weight, you squat more. Depth can make a big difference.

　　If the weight is very high, I sometimes add a jumping action. It can further increase explosive power. Weightlifters always add jumping action. Weightlifting is the movement of jumping with heavy objects. Stomping can increase upward explosive power. At the same time, if you increase the distance between your feet when landing, it can also increase stability.

　　Step 4: Return to the starting point

　　After completing the action, you can return the dumbbell to the dangling state or back to the ground.

　　If I use lighter weight for explosive and physical training, I will return it to the dangling state and use the same arm to complete the next action.

　　If I use a large weight, I will return it to the ground and change an arm to do the next action.