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Cross Body Dumbbell Muscle Snatch

Cross Body Dumbbell Muscle Snatch
Muscle Groups
  • Abs and Core
  • Back
  • Shoulders
  • Shoulder and upper back strength.
  • Coordination of the upper and lower body.
  • Rotational strength.


The Cross Body Muscle Snatch is a lot like the Dumbbell Muscle Snatch but with an element of rotation. It’s a great pre-hab exercise for golf or baseball. It’s also a great exercise to prepare your body for more ballistic movements like the Dumbbell Snatch or the Snatch.


  • Start standing with a dumbbell in your right hand.
  • Squat down and reach across to touch the dumbbell to the ground outside the left foot.
  • Using your legs to start the movement and then “muscle” the dumbbell overhead, above your right shoulder.
  • After the prescribed number of reps, repeat on the left side.


  • Poor posture.
  • Catching the dumbbell too wide.

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