Snatch

Legs · Barbell

How to do it

Feet at shoulder width with the bar over the base of your toes. **Very wide** overhand or hook grip, hips down, back flat and shoulders ahead of the bar. Pull with your legs keeping the bar close and, as it passes your thigh, **extend hips, knees and ankles at once**; shrug and drop under into a deep squat to receive it with straight arms overhead. Stand up. It is the most technical and fastest lift there is: **empty bar and someone to coach you**. The classic mistake is pulling with the arms.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps, Glutes, Back, Shoulders, Triceps

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