Snatch Pull

Instructions

1. 1

   Stand with your feet shoulder-width apart and the barbell on the ground in front of you.

2. 2

   Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip.

3. 3

   Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees.

4. 4

   As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.

5. 5

   As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position.

6. 6

   Catch the barbell overhead with your arms fully extended and your knees bent.

7. 7

   Stand up by extending your hips and knees, keeping the barbell overhead.

8. 8

   Lower the barbell back down to the starting position by reversing the movement.

9. 9

   Repeat for the desired number of repetitions.

Muscles