Alternating Dumbbell Snatch
This total-body compound movement is actually much easier than it looks. The movement will challenge our shoulder stability to maintain control of the weight overhead. Plus, it'll help develop powerful hips, traps, and back muscles. To pull this one off, start with a dumbbell between your feet. Reach down, butt back, keeping your chest up. With a firm grip on the barbell, drive your hips forward and jump up, at the same time lifting the weight close to your body, like you're zipping a jacket. Punch the weight overhead. Remember: Keep everything tight. Pretty much your whole body should be engaged on this movement.