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