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Power Snatch
- 1 - Stand with your feet about hip-width apart and the barbell over the midfoot, using a wide snatch grip.
- 2 - Set your back flat, chest up, shoulders slightly over the bar, and brace your core before initiating the pull.
- 3 - Drive through your legs to lift the bar from the floor, keeping it close to your body as it passes the knees.
- 4 - Explosively extend your hips, knees, and ankles while shrugging the shoulders and pulling yourself under the bar.
- 5 - Receive the bar overhead with arms locked out in a partial squat position, keeping the bar stacked over your shoulders, hips, and midfoot.
- 6 - Stand fully upright with the bar controlled overhead, then lower it safely to the floor or blocks.
- 7 - Repeat for the desired number of repetitions while maintaining speed, control, and proper technique.
