Snatch

The snatch is a fast-paced lift that builds power, speed, and total-body coordination.

Instructions

1. Stand with the bar over midfoot, feet shoulder-width apart. Take a wide grip on the bar.
2. Lower your hips and raise your chest to prepare, keeping your back flat and shoulders slightly over the bar.
3. Begin lifting the bar by driving through your feet while keeping it close to your body.
4. Once the bar reaches your thighs, explode upward by extending through your hips and knees.
5. Shrug your shoulders and pull your elbows high as the bar rises.
6. Quickly drop into a squat and catch the bar overhead with arms fully extended.
7. Stand up to complete the lift, maintaining full control overhead.