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Tone your back, legs and shoulders with the Snatch exercise!

Make sure to check out Fitness Factory!
Make sure to check out Fitness Factory!
Julie Almeida

Now you are thinking, "How can I tone all those muscles groups at the same time?" Well, the Snatch exercise is your answer. If you are pressed for time, then try it out and you will also get faster results to improve other exercises as well! Brought to you by Andy Berman, trainer and co-owner of Fitness Factory in Westport, CT, this exercise is going to pump up your heart rate as well.

What you'll need: either a 10, 12 or 15 pound dumbbell or kettle bell. Choose according to your strength level.

  1. Start with your feet spread wider than shoulder width apart, weight in right hand resting between your legs.
  2. Squat down so your thighs are parallel to the floor.
  3. As you start to stand up, shrug the weight up through your shoulder. This means to lead with it: shrug your shoulder first, pull your elbow next, and as you get to the top pull your hand all the way up. Once you've mastered this move, snatch it at the top - snap from your elbow to finish the move faster.
  4. Lower arm back down to squat position to complete one rep.
  5. Repeat steps two through four 15 times, and then switch sides.
  6. Complete 3 sets.

Why this works

When you pull your arm up to the top and snap it tight, this engages your shoulder, back and abdominals to give you a stronger core; this will also help with your pull up strength. Your legs are also being toned in a wide-leg squat, which is not as common a practice as the traditional squat.

This new exercise will challenge your muscles in a new way, and keep you from reaching the exercise plateau.


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