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Barbell Snatch
- 1 - Begin by standing with your feet shoulder-width apart and the barbell on the floor in front of you. Your toes should be pointed slightly outward.
- 2 - Squat down and grip the barbell with a wide overhand grip, with your hands slightly wider than shoulder-width apart. Your palms should be facing down.
- 3 - With your chest up and your back straight, lift the barbell off the ground using your legs and back muscles. As you lift the bar, keep it close to your body and maintain a straight back.
- 4 - Once the barbell is above your knees, explosively extend your hips, knees, and ankles to generate momentum and lift the barbell up to shoulder height.
- 5 - As the barbell reaches your hips, pull your body under the bar and receive it in an overhead squat position. Your arms should be locked out overhead, and your feet should be in a squat stance with your knees out and your hips back.
- 6 - Stand up out of the squat, keeping the barbell overhead, and lock out your arms.
- 7 - Lower the barbell back down to the starting position by reversing the movements you used to lift it. This completes one repetition.
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