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.
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:
- Scapula & Clavicle