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 bar explosively from the floor by extending hips, knees, and ankles. Pull under quickly and catch the bar overhead in a squat or partial squat with arms fully extended, then stand to finish.

Standards:

• Bar caught overhead with arms fully extended
• Squat or partial squat position for catch
• Full hip, knee, and ankle extension during pull

Focus Points: Keep bar close, drive explosively with hips, fast turnover under the bar, stabilize overhead position.