Snatch

The snatch is a fast barbell lift where you pull the bar from the ground and catch it overhead in one motion. It trains full-body explosive power, speed, coordination, and shoulder stability.

Set up with your feet about hip-width apart or slightly wider, with your toes under the bar. Take a wide snatch grip on the bar, keep your arms straight, drop your hips, lift your chest, and flatten your back. Your shoulders should be over or slightly in front of the bar, and your eyes should be looking forward.

Start the lift by pushing the floor away and dragging the bar up your shins and thighs. Once the bar reaches your hip area, explosively straighten your hips, knees, and ankles as if you are jumping. As the bar rises, shrug your shoulders and pull yourself under it, flipping your wrists so your palms face up. Catch the bar overhead with your arms fully locked and your elbows straight, then stand tall to finish.

Take a big breath and brace your midsection before you pull, staying tight until you are standing all the way up. To make it easier, practice with a light bar or start from the hang position above the knees. To make it harder, catch the bar in a full overhead squat instead of a higher power position.

Fault: Bending the arms and pulling with them too early. Fix: Keep your arms relaxed until after your hips and legs have done the work; jump and shrug first, then pull yourself under.

Fault: Letting the bar swing out in front of your body. Fix: Keep the bar close by turning your elbows out and sliding it up your thighs.

Fault: Catching with soft elbows or the bar behind your center of balance. Fix: Punch your arms straight and lock them hard as you catch, with the bar stacked over the middle of your feet.