How to do it
Press your feet flat into the floor and distribute weight mid-foot.
- 1
Start with the barbell on the ground and stand with feet hip-width apart.
- 2
Bend at the hips and knees, and grip the bar with a wide overhand grip.
- 3
Lift the bar by extending your hips and knees, keeping the bar close to your body and your back straight.
- 4
Continue lifting the bar until you reach full hip and knee extension.
- 5
Lower the bar back to the ground under control.
Expert tip
Maintain the same posture and bar path as you would in a regular snatch. This exercise is great for building strength in the positions specific to the snatch.
Common mistakes
- ✕Hips shooting up before the chest
- ✕Bar drifting away from the shins
- ✕Rounding the lower back