Keep the entire body tight and continue pushing against the ground until the bar stops moving up, then drop back to flat feet as the bar falls. The heels will rise naturally with the effort to push against the ground forcefully. Here we want to focus on vertical power and balance.Īs the legs and hips finish extending, shrug up and back and bend the elbows slightly to actively keep the bar against the body through the extended position-at no point should it move away. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.Įxtend the entire body approximately vertically-don’t try to mimic the hyperextension of the hips we would have in an actual snatch. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Push with the legs through the whole foot against the floor similarly to a squat.

Set the snatch starting position tightly-heels approximately hip-width with toes turned out, bar over the balls of the foot, knees over the bar and pushed out inside the arms, snatch-width grip, arms relaxed and stretched long, shoulder joint above the bar, trunk braced forcefully with the back extended, and the head and eyes forward. The snatch pull is the most common snatch-related strength exercise and the basis for numerous variations.

Panda clean pull