Snatch
Weight & Reps
Details
NameSnatch
EquipmentBarbell
Primary MuscleFull Body
Instructions
- 1Stand in front of a loaded barbell. Your feet should be underneath the bar, and your shins should be a couple of inches away.
- 2Lean forward and take hold of the bar with a wide snatch grip.
- 3Lower your hips, draw your shoulders back to straighten your back, and adjust yourself to the bar. Your knees should extend over the bar.
- 4Brace your core and inhale.
- 5Powerfully drive through your heels as if trying to squat the weight.
- 6As the barbell glides close to your body and reaches your hips, press through your heels for a second time, powerfully extending your knees and hips. Simultaneously, pull the bar up in a vertical line.
- 7Drop by bending your knees and receive the barbell overhead with your arms straight.
- 8Press through your heels to perform an overhead squat and exhale at the top.
- 9Lower the barbell to the floor, keeping it close to your body.