2024 CrossFit Open Series: The Dumbbell Snatch
CrossFit Open 24.1
As 24.1 comes to a close we’ve had time to review performances and analyze performance data. There are some people who may be asking, “how can I improve on this workout next time?” 24.1 was a couplet of dumbbell snatches and burpees. Both movements have shown up multiple times in previous CrossFit opens, but this year’s variations had some new twists that deserve attention. While a lot of emphasis was placed on the speed of the burpee, the dumbbell snatch certainly did matter. If you’d like to maximize your performance the next time dumbbell snatches show up in competition, we’re here to help.
Dumbbell Snatch
Technical Styles
The two different styles that are most commonly used to maximize efficiency in this workout are:
1. The dumbbell muscle snatch - from the ground to overhead, the knees bend and extend only once. There is no redip underneath the dumbbell.
2. The dumbbell power snatch - from the ground to overhead, the dumbbell is received in a bent knee position/quarter squat position. The movement ends when the athlete reaches full extension by standing up with the dumbbell overhead.
The majority of Games/Semi level athletes will utilize the muscle snatch in competition because the cycle rate is faster especially with a lighter weight like what is prescribed in 24.1 (50/35lb). During the 24.1 live announcement, all four demo athletes used the muscle snatch throughout the entire workout. However, the power snatch requires a shorter initial pull and can feel more efficient especially when fatigue sets in.
Alternating Dumbbell Snatch
In this TTT workout demo from 2019, you’ll see three CrossFit Games athletes (Noah Ohlsen, Travis Mayer, and Lucas Parker) all adopting slightly different snatch styles with a 70lb dumbbell.
Lucas begins with power snatching but transitions to muscle snatching for the majority of the first round. Noah and Travis are both power snatching with slightly different timing of when they dip under and lock out. Because they had to alternate sides every rep, you’ll also see different styles of transitioning the dumbbell between their hands.
Travis - switches hands over his head at the top of the rep
Noah - lowers dumbbell to shoulder and switches hands around chin height
Lucas - switches hands on the way on the way down at forehead height
While this year’s single arm dumbbell snatch variation didn’t require switching, this is another nuance that can often get overlooked and potentially save time or energy in workouts. The load, rep scheme, and combination might impact the style you choose.
Dumbbell Orientation
The two ways you can orient the dumbbell on the floor in the beginning and end of the exercise are horizontal or neutral.
Horizontal orientation
Neutral orientation
We most commonly see a neutral orientation due to the ease of transitioning the dumbbell between hands in an alternating variation. One tip to note is when cycling dumbbells in this orientation it’s common for the area at the base of the thumb to get cut open due to repetitive contact between one head of the db and your hand. We recommend that you tape this part of the hand to avoid cuts.
Limiters in Workouts
Two of the most common limiters in a workout like 24.1 that contained 90 reps are low back endurance/soreness and upper body fatigue.
Low back endurance or soreness
If your back felt like the limiter or you woke up the next morning extremely sore in your lower back then we recommend reviewing your movement quality. Are you bending over with a high hip angle or are you able to set your hips lower and put more emphasis on the posterior chain to do the work?
Here are two examples of what hinge positions in the snatch might look like:
High hinge DB Snatch
Low hinge DB Snatch
If your high hinge dumbbell snatch caused you to blow up early or ensure a lot of post workout soreness, two ways to improve this in the future are through mobility and strength protocols.
Movement and Mobility
Your ability to optimally flex at the hip, spine, and lengthen your hamstrings are all essential for getting into a strong hinge pattern that can set you up to utilize your posterior chain instead of your spinal erectors. In our TTT Compete Movement and Mobility Path we include movement flows that hit on patterns like the above. Here is a sample of three exercises from the path that will support breathing awareness (supine pelvic tilts), hamstring lengthening (PNF stretch), and end range isometrics (straight leg deadlift).
A. Supine Pelvic Tilts; 8 x 3, rest 45 sec
B. Single Leg Hamstring PNF Stretch; 2-3 x 3 intervals x 20 sec passive stretch + 10 sec contraction, rest 30 sec
*Heavy resistance band/you will hold a hamstring stretch for 20 sec then actively contract your hamstring but pushing your heel down towards the ground, then repeat
C. Staggered Stance Straight Leg Deadlift; 8-10 per side + 2 sec hold on each rep, rest 45 sec
Upper Body Fatigue or Restriction
If the dumbbell felt heavy at any point in the workout , specifically in the arms, you also may want to examine some mobility and strength protocols for the shoulder.
Movement and Mobility
Due to this dumbbell variation requiring all reps to be performed on one side consecutively, the overload of fatigue may expose those who have a restricted or weaker single side. While the cause of a mobility limitation can be multifactorial, the overhead position of the dumbbell snatch requires optimal shoulder flexion, scapular upward rotation, external rotation, and thoracic rotation. If you have a difficult time doing this, here are examples of exercises that would improve each one of these qualities from our TTT Compete Movement and Mobility Path
A. Supinated Grip Lat Stretch; 3x30 sec per side, rest 30 sec
B. Prone Shoulder ER Stretch; 2-3 x 45s hold, rest 30s
C. Resistance band or DB Reciprocal Row; 3x8 per side, rest 30 sec
D. Seated Weighted Bar Shoulder Flexion; 3-6 x 15s hold, rest 30-45s
Strength Limitation
We’ll hear most often that triceps or shoulders “blow up” during this movement under fatigue. Mobility can also factor into the equation as if you cannot stack the dumbbell over your center of mass freely then you may be using more muscular energy to support the bell overhead. But it’s also possible that pressing strength and strength endurance in areas of the shoulders like the triceps need to be improved.
Here is an example of a strength session you could implement in your training. If you are a coach and would like to see an expanded version of the below, check out our TTT Education blog [ Improving CrossFit Open 24.1 (Part 1), Improving CrossFit Open 24.1 (Part 2)]
A. DB 1-arm Muscle Snatch - 3 x 10 / arm; rest as needed to maintain quality (start at a weight that you can confidently punch to lockout, build as long as you can maintain good speed to lockout)
B. DB 1-arm Power Snatch - 3 x 10 / arm ; est as needed to maintain quality (start at a weight that you can confidently punch to lockout, build as long as you can maintain stability overhead)
C. DB 1-arm Hang High Pull - 3 x 5 / arm; rest 1min b/t arms (heavier than “B”, goal is to build strength in the pull)
Final Thoughts
Whether you are new to the sport of CrossFit and learning dumbbell snatches for the first time, or an advanced athlete who wants to solve a problem they haven’t been able to fix, investing time into understanding your limiters is always the first step. Once you have the tools, a little hard work, consistent effort, and patience goes a long way. The next time dumbbell snatches come up in your training session or your next competition, we hope that you can feel more prepared in your journey toward tackling them with confidence.
