Alternating Dead Snatch

How to do it

One bell on the floor between your feet. Dead snatch it with the right hand — floor to overhead in one pull — lower it back to the floor, release, and snatch the next rep with the left. Switch hands at every ground touch. Full reset on the floor each time; each side gets a fresh, maximal pull.

Why it's good for runners

Everything the dead snatch gives — starting strength, full-chain coordination, overhead lockout — plus a rhythm element: re-gripping and re-organizing side to side keeps the trunk honest and trains both sides evenly inside one set.

Common mistakes

Don't rush the handoff — set the bell down dead, swap grips, then pull. Sloppy switches turn into a half-swing with a tired grip. Keep both feet planted and square; the alternation happens at the hands, not by walking around the bell.