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Squat Snatches

W
Snatch, Squats
Level: Technically Complex

Description

For the snatch, the lifter takes the barbell from the floor to an overhead position in a single motion. it’s one of the most explosive and athletic movements in all of sports. Looks can be deceiving, though; the snatch is a finesse lift. When executed perfectly, heavy weight feels light.

 

How to do Squat Snatch: Set-Up

 

- Begin with your heels hip width apart

- Bar is on the ground, arms are wide and hands are in a hook grip

- Shoulders are at or just over the bar

- Back is flat and tight

- Chest is up

- Core is tight

- Weight is in balls of feet

 

Performance:

 

- Push your knees back as you stand the bar up from the ground, keeping the hips and shoulders rising at the same rate

- From the mid thigh pull the bar into the body and aggressively jump, extending the hips, knees, and ankles (triple extension)

- With a big shrug of the shoulders, elbows come high and outside the bar then back around while pulling yourself under to receive the weight

- Receive the bar in a full overhead squat with the arms locked out over the middle of the body

- The bottom of the squat is with the crease of the hip below the knee

- Drive through the heels back to a standing position

- The snatch is completed when the knees and hips are fully locked out and open at the top