1 - Stand with your feet hip-width apart, with the barbell over your mid-foot.
2 - Take a wide snatch grip on the bar (significantly wider than shoulder-width), with your hands positioned near the collars.
3 - Hinge at the hips and bend your knees to lower into the starting position, keeping your chest up, back flat, and hips above knee level.
4 - Engage your core, pull your shoulder blades back and down, and ensure your lats are tight before initiating the lift.
5 - Drive through your heels and push the floor away while simultaneously extending your hips and knees to lift the bar in a controlled manner.
6 - Keep the bar as close to your body as possible throughout the lift, maintaining a neutral spine.
7 - Once fully upright with hips extended and knees locked out, reverse the movement under control to return the bar to the floor and repeat for the desired number of repetitions.
