DB Snatch to Step-Up

The DB Snatch to Step-Up is a DB Snatch variation. This late phase fullbody exercise incorporates multiple functional patterns body-wide and is comprised of an explosive concentric and controlled eccentric Muscle Contraction through a large range of motion.

Involved Muscles

• Trapezius

• Levator Scapulae

• Deltoid

• Rotator Cuff

• Serratus Anterior

• Biceps Brachii

• Brachialis

• Brachioradialis

• Triceps Brachii

• Core

• Gluteal’s

• Quadriceps

• Erector Spinae

• Hamstrings

• Gastrocnemius

• Soleus

Procedure

Starting Position:

• Patient stands upright facing a weight-bench, grasping a Dumbbell in front of them with one hand in Elbow - Pronation

• The ipsilateral (same side) leg as the weight-bearing arm is lifted off the ground and extended posteriorly by pointing the big toe backwards. This causes the entire torso to fall forward in a similar fashion to a Hip Hinge

The DB Snatch to Step Up is then performed as an explosive and harmonious sequence between the upper and lower body:

• Lower Body

  • Extended/ Floating Leg - from maximal extension behind the body, the leg is rapidly kicked through and planted on the weight-bench in front

  • Weight-bearing Leg - “triple extension” thrusts The Ankle , The Knee and The Hip into extension, driving force upwards

• Upper Body - Dumbbell is ripped straight towards the ceiling, carrying the momentum of the lower body

Cluster

Regression

The following exercises may be used as a regression if DB Snatch to Step Ups exceed the capacity of the patient:

• Banded Shoulder Elevation

• Front Raises - isotonic GH Joint - Flexion exercise with many variations

• Upright Row - weighted isotonic vertical pull exercise that emphasises Upper Trapezius and Deltoid

• Face Pulls - bilateral isotonic horizontal pull exercise that emphasises GH Joint - External Rotation

• Bottoms-Up Kettlebell Walk - isometric push/ stability exercise with or without perturbation

• DB Hang Clean - unilateral clean progression, often performed explosively

Progression

As the DB Snatch to Step up is a total body, explosive and complex manoeuvre, there are no clear and obvious general progressions.