SNATCH

How to Snatch 1. Step up close to the bar, so that it is about over the middle of your foot. 2. Lean forward and grip the bar with a wide overhand grip, close to the weight plates. 3. Hold your breath, brace your core slightly, and lower your hip closer to the floor. 4. Lift the bar in a smooth but fast motion, by extending your legs and knees simultaneously. 5. Once the bar has reached maximum speed, squat down deep and catch the bar on straight arms over your head. 6. When you’ve got control of the bar, stand up straight. 7. Lower the bar in front of you, with control.

With your feet shoulder width apart lower down above the barbell and place your hands as wide as possible and grasp the barbell. Begin the pull much like you would in a deadlift, gradually accelerating the Barbell as it approaches and passes your knees. Once the weight is at knee level shrug your shoulder and bring the Barbell up in an upright row fashion, and literally thrust the barbell into an extended potion above the head.

START: Stand over a barbell placed on the floor so that the bar is about an inch from your shins with a hip-width grip. Squat down and grab the barbell with a very wide overhand grip. Your shoulders should be over the barbell and your back should be tightly arched.

MOVE: With one smooth motion forcefully extend at the hips and knees as you swing the barbell forward and up wit your arms. The extension at the hips and knees should be minimal - just enough to start the barbell moving from the floor. Immediately squat back down by flexing at the hips and knees as you extend the barbell straight overhead. With the barbell extended straight overhead, forcefully extend at the hips and knees to stand straight up. Return the barbell back to the floor.

With your feet shoulder width apart and a dumbbell between them, squat down to grasp the dumbbell in one hand. Begin the pull much like you would in a deadlift, gradually accelerating the dumbbell as it approaches your knees. Once the weight is at knee level shrug your shoulder and bring the DB up in an upright row fashion, and literally thrust the dumbbell into an extended potion above the head.

START: Stand with your feet hip-width apart with a dumbbell on the floor outside of each foot. Squat down to grab the dumbbells using an overhand grip, Your torso should be bent at 45 degrees over the floor with your arms tensed and pulling on the dumbbells, with your legs slightly higher than parallel.

MOVE: With one smooth motion forcefully extend at the hips and knees as you swing the dumbbells forward and up with your arms. The extension at the hips and knees should be minimal - just enough to start the dumbbells moving from the floor. Immediately squat back down by flexing at the hips and knees as you extend the dumbbells straight overhead. With the dumbbells extended straight overhead, forcefully extend at the hips and knees to stand straight up. Return the dumbbells back to the floor.

Hip-Width Stance Hands Wide; The Bar rests in the crease of hips when standing Hook Grip on the Bar Shoulders slightly in front of the bar at setup Lumbar curve maintained Heels down and arms straight until hips and legs extend Torso rotates to vertical and hips extend rapidly Shoulders shrug, followed by a pull under with the arms Bar is received in a partial overhead squat Complete at full hip, knee, and arm extension with the bar over the middle of the foot

Stand with a shoulder width stance with a kettlebell between your feet. Squat down to grasp the kettlebell with your right hand while keeping your torso at a 45-degree angle with the floor. Explode up by extending at the hips knees and ankles driving your heels into the ground as you pull the kettlebell up keeping it close to your body. As the kettlebell reaches your head allow the momentum it has gathered to swing over and end up on the top side of your forearm with your arm extended straight overhead. Reverse the motion to lower the kettlebell back to the ground then immediately perform in the same way with your left arm. Alternate arms each time until you have completed the desired number of reps or amount of time.