Adiletix - Barbell Drop Snatch - Step-by-Step Guide
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Barbell Drop Snatch
1 - Stand with your feet shoulder-width apart and the barbell resting on your upper traps in a back squat position, gripping the bar with a wide snatch grip (hands wider than shoulder-width, using a hook grip).
2 - Dip slightly at the hips and knees to create a small countermovement, keeping your torso upright and core braced.
3 - Explosively press the bar overhead while simultaneously dropping your body under the bar into a full overhead squat position.
4 - As you drop under the bar, actively punch your arms up and lock out your elbows, receiving the bar directly overhead with your arms fully extended.
5 - Land in a stable overhead squat position with your hips below parallel, feet flat on the floor, and the bar balanced directly above your base of support.
6 - Stabilize the bar overhead by engaging your shoulders, core, and legs, ensuring your wrists are straight and the bar path is directly over the mid-foot.
7 - Stand up from the overhead squat position by driving through your heels, keeping the bar locked out overhead, and return to the starting position.
