snatch pull

Instructions

1. 1

   Step 1: Stand with your feet shoulder-width apart and the barbell on the ground in front of you.

2. 2

   Step 2: Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip.

3. 3

   Step 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

   Step 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

   Step 5: As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position.

6. 6

   Step 6: Catch the barbell overhead with your arms fully extended and your knees bent.

7. 7

   Step 7: Stand up by extending your hips and knees, keeping the barbell overhead.

8. 8

   Step 8: Lower the barbell back down to the starting position by reversing the movement.

9. 9

   Step 9: Repeat for the desired number of repetitions.