1 - Stand with your feet hip-width apart, with the barbell positioned over your mid-foot. Use a wide snatch grip (wider than shoulder-width) with a hook grip if preferred.
2 - Hinge at the hips and bend your knees to lower into the starting position. Your back should be flat, chest up, and shoulders slightly in front of or directly over the bar.
3 - Engage your core and lats to create tension throughout your body. Keep the bar close to your shins as you begin the pull.
4 - Drive through your heels and push the floor away, extending your legs while maintaining a strong back angle (first pull phase). The bar should stay in contact with or very close to your legs.
5 - As the bar passes your knees, transition into the second pull by explosively extending your hips forward, shrugging your shoulders powerfully upward, and rising onto your toes.
6 - Allow your arms to remain straight or slightly bent throughout — this is a pull exercise, not a catch. Focus on maximal hip extension and upward bar momentum.
7 - Lower the bar in a controlled manner back to the floor and reset before the next repetition.
