- Stand with barbell with very wide overhand grip. Bend knees
and hips so barbell touches upper-thigh; shoulders over bar with
back arched. Arms are straight with elbows pointed along bar.
- Jump upward extending body. Shrug shoulders and pull barbell
upward with arms, allowing elbows to pull up to sides, keeping
them over bar as long as possible. Aggressively pull body under
bar. Catch bar at arm's length while moving into squat position.
As soon as barbell is caught on locked out arms in squat position,
squat up into standing position with barbell overhead.
- Bend knees slightly and lower barbell to mid-thigh position.
Also known as Hang Squat Snatch.
- Scapula & Clavicle
- Spine (Thoracic, Lumbar)
- The Snatch is one coordinated, continuous movement executed
with speed. The grip should be wide enough to allow for full
squat with bar at arms length overhead. Hook
grip is used by advanced lifters to maintain grip during
snatch. Also see: