Snatch

1. Stand with your feet shoulder-width apart and grip the barbell with a very wide "hook" grip, keeping your hips low and chest up. 2. Pull the bar off the floor by driving through your heels, keeping the bar close to your shins and your back flat. 3. As the bar reaches mid-thigh, explode upward by extending your hips, knees, and ankles while shrugging your shoulders. 4. Quickly drop into a deep overhead squat, catching the bar with arms fully locked out above your head. 5. Stand up completely while holding the bar overhead, then lower the weight to the floor in a controlled manner.

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