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 before knees bend lower than 90°. As soon as barbell is caught on locked out arms in partial squat position, stand up with barbell overhead immediately so thighs ride no lower than parallel to floor.
Bend knees slightly and lower barbell to mid-thigh position.
The Power Snatch is one coordinated, continuous movement executed with speed. The grip should be wide enough to allow for partial squat with bar at arms length overhead. Hook grip is used by advanced lifters to maintain grip during snatch. Also see:
- Scapula & Clavicle