# @roguefitness on YouTube

- **Type:** Video
- **Original URL:** https://youtube.com/watch?v=xdhaI3eZDOw
- **Gondola URL:** https://gondola.cc/posts/34217475-roguefitness-youtube
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/2464ac9b48.jpg
- **Posted:** 2025-09-05T18:53:12.000+00:00
- **Account Owner:** Rogue Fitness (@RogueFitness) — https://gondola.cc/RogueFitness

## Caption

Rogue athlete Arielle Loewen demonstrates proper form for the alternating dumbbell snatch in this quick and simple movement demo from Rogue HQ. 

The alternating dumbbell snatch is a single arm snatch performed with a dumbbell, where the load moves from the ground to a locked out, overhead position in one fluid movement. The movement requires strength, power and co-ordination and is considered more accessible than the barbell snatch which is a more technical lift.

Benefits
- Used to develop power in the hips, glutes, and legs. 
- We Single arm work helps to correct imbalances by working one side at a time.
- Build core strength moving the load from the floor to overhead and resisting rotation of the core, plus overhead position
- Conditioning: Light/moderate loads for high reps create a full-body metabolic hit.
- More accessible than a traditional barbell snatch, but still teaches similar movement mechanics 
- Develop shoulder strength/stability and overhead position
- Minimal equipment and space required, can use a light dumbbell for increased volume and conditioning or heavier dumbbells for lower volume, strength work.

Set Up
- Stand with feet shoulder-width apart, dumbbell between your feet.
- Hinge at the hips, one hand on the dumbbell in a deadlift set up
- Hips lower than traditional deadlift
- Arm straight
- Flat Back
- Weight balanced at mid foot

Execution
- With a flat back and arm straight drive the floor away using the legs
- Explosively extend the hips and knees and then shrug
- After the shrug, pull and punch the dumbbell overhead
- Keep the dumbbell close to the body
- Only use the arm after extending the hips and knees
- Dumbbell finishes overhead
- Arm locked out
- Hips and knees locked out
- Ribs down
- As you lower the dumbbell switch hands and repeat using the other arm

Regressions
- Kettlebell Swing to eye level and the overhead - learn how to use the hips to move the load, and then learn the overhead postion
- Alternating Dumbbell Clean and Press - learn how to use the legs and hips to move the dumbbell with a less complex movement
- Decrease the range of motion - Alternating Dumbbell Hang Snatch

Progressions
- Increase the load
- Double Dumbbell Snatch
- Devils Press
- Alternating Dumbbell Squat Snatch - requires increase mobility, stability and co-ordination
Shop Rogue Dumbbells at: https://www.roguefitness.com/conditioning/strength-equipment/dumbbells
Shop Rogue Iron Game Programming at: https://www.roguefitness.com/iron-game-programming

#RogueFitness #DumbbellSnatch #ArielleLoewen #RogueHQ #WorkoutDemo #StrengthTraining #FunctionalFitness

## Stats

- **Views:** 1,524
- **Likes:** 17
- **Shares:** 0
- **Comments:** 1

## Tags

roguehq, strengthtraining, workoutdemo, dumbbellsnatch, arielleloewen, roguefitness, functionalfitness

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