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- Step 1: Stand with a weighted barbell in front of you on the floor.
- Step 2: Crouch down (bend your knees and hips, not your back) and grip the bar with a wide grip - about twice your shoulder width apart.
- Step 3: Get your hips low, and keep your back and core tight.
- Step 4: Start by pushing out of the squat position and into the hang position with the barbell between your knees and hips.
- Step 5: Continuing the same motion, pull the bar all the way up over your head pulling with your upper body and pushing with your legs.
- Step 6: When you get the bar high enough, duck under the bar and drop into the squat position, with palms up and the arms extended with the bar overhead.
- Step 7: Keeping your arms extended overhead, stand straight up out of the squat position. Once straight up, drop the barbell down to the floor in front of you.
- Step 8: All steps should be completed in a row as one continuous explosive motion.
Details
full snatch is a free weights, plyometrics, and total body
exercise
that primarily targets the quads
and to a lesser degree also targets the abs, calves, forearms, glutes, groin, hamstrings, hip flexors, lats, lower back, shoulders and traps
...more
full snatch is a free weights, plyometrics, and total body
exercise
that primarily targets the quads
and to a lesser degree also targets the abs, calves, forearms, glutes, groin, hamstrings, hip flexors, lats, lower back, shoulders and traps.
The only full snatch equipment that you really need is the following:
barbell. There are however many different full snatch variations
that you can try out that may require different types of full snatch equipment or may even
require no equipment at all.
Learning proper full snatch form is easy with the step by step
full snatch instructions, full snatch tips,
and the instructional full snatch technique video on this page.
full snatch is a exercise for
those with a expert level of physical fitness and exercise experience.
Watch the full snatch video, learn how to do the full snatch,
and then be sure and browse through the full snatch workouts on our
workout plans page!
Tips
- Practice with no weight on the bar to get the feel for the motion.
- Keep your core tight and don't lift only with your back.
- Keep the motion going without any pauses for rest.
Variations
- Try the same motion with dumbbells or kettlebells.
- Try a Hang Clean and Press.
- Add a jump to the top of your standing motion (carefully).
Types
- Force Type: N/A
- Mechanics Type: Compound
