- Stand over barbell with balls of feet positioned under bar
hip width or slightly wider than hip width apart. Squat down
and grip bar with very wide overhand grip. Position shoulders
over bar with back arched tightly. Arms are straight with elbows
pointed along bar.
- Pull bar up off floor by extending hips and knees. As bar
reaches knees, back stays arched and maintains same angle to
floor as in starting position. When barbell passes knees, vigorously
raise shoulders while keeping bar as close to legs as possible.
When bar passes upper thighs, allow it to contact thighs. 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 over head.
- Bend knees slightly and lower barbell to mid-thigh position.
Slowly lower bar with taut lower back and trunk close to vertical.
The advanced athlete may unload (drop) bar from completed
position. This technique may be practiced to reduce stress or
fatigue involved in lowering bar as prescribed. Use rubber weightlifting
plates on weightlifting platform if this unloading method is
used (unless floor demolition is desired).
- 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 over head. Hook
grip is used by advanced lifters to maintain grip during
snatch. Do not jerk weight from floor; arise steadily then accelerate.
The lift is complete when bar is under control over head. also
known as Squat Snatch. Also see:
- Scapula & Clavicle
- Spine (Thoracic, Lumbar)