Dumbbell Snatch

Start with the dumbbell on the floor between your feet, hips back, chest up, one hand gripping the handle. Drive through your legs and hips to snap the dumbbell upward, keeping it close to your body as it passes your torso, then punch your arm straight up to catch it locked out overhead. Your legs and hips generate the speed; your arm mostly guides the dumbbell and receives it at the top rather than curling or pressing it up. Let your knees bend slightly as you catch the weight overhead to absorb the impact. Set the dumbbell back down and reset your stance fully before the next rep, alternating arms evenly.