SNATCH

One of the competition lifts, the snatch requires that you explosively lift the weight off the floor to an overhead position in one continuous movement. It works the gluteus maximus, hamstrings, quadriceps, gastrocnemius, soleus, and spinal erector muscles primarily, with a smaller emphasis on the trapezius, deltoids, biceps brachii, and triceps brachii.

Focus on jumping with the weight. Relax the arms so that initially they are straight and so that the momentum from the bar moving upward is timed with bending the arms. Don't forget to bend the knees after the bar passes them (the bar should be around the upper third of the thigh when the knee bend occurs).

1. Position a weighted barbell on the ground. Squat down and grasp the barbell with the hands in a pronated position using a hook grip, spaced apart much wider than shoulder-width. If you are using a barbell only or light weights, start with the barbell at midshin level.
2. Pull against the bar so that the arms are straight and the low back is flat or slightly arched. You will lean forward slightly, but your weight should be evenly distributed on the feet. Inhale.
3. Lift the bar off the floor by forcefully extending the hips and knees. Keep the shoulders in front of the bar and keep the bar close to the shins. Do not let the hips rise faster than the shoulders.
4. Just after the bar passes the knees, drive the hips forward and bend the knees so that the thighs are under the bar.
5. Explosively extend the knees, hips, and ankles as you shrug the shoulders, keeping the arms straight, and then flex the elbows to pull the body under the bar as you raise the bar overhead.
6. Simultaneously jump, shuffle the feet out laterally, and pull the body underneath the bar. You'll catch the weight in an overhead squat position with elbows fully extended, bar slightly behind the head, abs tight, back arched, and feet flat.
7. Exhale as you stand up out of the deep overhead squat position.
8. Return the bar to the starting position. If you are using rubber weights, you can just guide the bar down as it free-falls to the floor. Remove the hands after the bar passes the knees so that it doesn't bounce up and hit you. If you don't have access to rubber weights, you can lower the bar to the thighs and then resume the starting position from there. Be careful not to let it fall too fast or you will bruise the thighs.