Barbell Muscle Snatch

How to do it

1. Stand with feet hip-width apart and the bar over mid-foot, gripping it wide with a flat back.
2. Pull the slack out of the bar, brace your core, and take a deep breath into your stomach.
3. Drive through the floor and pull the bar up the body, keeping it close as the hips extend.
4. Continue pulling the bar overhead in one smooth motion using the shoulders without dipping under.
5. Finish standing tall with the bar locked out overhead, biceps near the ears and core braced.
6. Lower the bar back to the front of the hips, then to the floor with control before the next rep.

Common mistakes

• Bending the knees to dip under the bar, which turns the lift into a power snatch and loses the strict pull.
• Pulling the bar away from the body, which forces the lower back to compensate at lockout.
• Pressing the bar out at the top instead of pulling it overhead, which strains the shoulders.
• Using too much weight, which breaks the strict pattern and removes the teaching benefit.