Barbell Power Snatch
Equipment
With your back straight and chest up, pull the barbell off the ground by extending your hips and knees, keeping the bar as close to your body as possible.
As the barbell reaches your mid-thigh level, explosively extend your hips and knees while shrugging your shoulders, using the momentum to drive the barbell upward.
Quickly drop under the bar by bending your knees into a quarter-squat position, while simultaneously rotating your wrists under the bar and catching it at chest level with your arms fully extended overhead.
Stand up straight to complete the lift, keeping the barbell overhead, then carefully lower the barbell back to the ground to complete one repetition.
Pro Tip
Use Your Hips: The power snatch is a hip-dominant movement. It's crucial to use your hips to generate power. As you lift the bar, extend your hips explosively to drive the bar upwards. A common mistake is using the arms to lift the bar, which can lead to strain or injury. Remember, your arms are just guiding the bar, the power comes from your hips. Pull Under the Bar: Once the bar is at its highest point, quickly pull yourself under it. Catch the bar with your arms fully extended overhead, while dropping into a quarter-s