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How to do Full Snatch:

• 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.

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Muscles Worked

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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