Muscle Snatch

Setup: Stand with feet hip-width apart, barbell on the floor, wide snatch grip, chest up, shoulders over the bar, core engaged.

Movement: Pull the barbell explosively from the floor to overhead in one smooth motion without dropping into a squat. Arms fully extend overhead at the finish.

Standards:

• Bar caught overhead with arms fully extended
• No squat beneath the bar
• Full hip, knee, and ankle extension during pull

Focus Points: Keep bar close to body, maintain neutral spine, drive powerfully with hips, stabilize overhead position.