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Barbell Snatch
- 1 - Stand with your feet about hip-width apart and the barbell over the midfoot, close to your shins.
- 2 - Grip the bar with a wide snatch grip, keep your chest up, back flat, shoulders slightly over the bar, and brace your core.
- 3 - Begin the first pull by driving through your legs and lifting the bar from the floor while keeping it close to your body.
- 4 - As the bar passes your knees, extend your hips, knees, and ankles powerfully while shrugging your shoulders to accelerate the bar upward.
- 5 - Pull yourself under the bar quickly and rotate your elbows under as you receive the bar overhead with arms fully locked out.
- 6 - Catch the bar in a stable overhead squat position with your core braced and knees tracking over your toes.
- 7 - Stand up fully with the bar locked out overhead, stabilize briefly, then lower or drop the bar safely under control.
