Power Snatch

1. Start with feet hip-width apart, toes slightly turned out, with a loaded barbell on the ground in front of you.
2. Hold the barbell with a wide grip, hands outside the legs.
3. Bend at the knees and hips, keeping the back straight and chest up.
4. Explosively extend the hips, knees, and ankles, pulling the barbell upwards.
5. As the barbell reaches hip level, quickly drop under it by pulling yourself down into a squat position.
6. Catch the barbell overhead with arms fully extended, in a deep squat position.
7. Stand up by extending the hips and knees, keeping the barbell overhead.
8. Lower the barbell back to the starting position by reversing the movement.

Results