Snatch Snatch Instructions Preparation Stand over the barbell with the balls of the feet positioned under the bar hip width or slightly wider than hip width apart. Squat down and grip the bar with an very wide over hand grip. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar.
Execution Pull the bar up off the floor by extending the hips and knees.
As the bar reaches the knees the back stays arched and maintains the same angle to the floor as in the starting position. When the barbell passes the knees vigorously raise the shoulders while keeping the bar as close to the legs as possible. When the bar passes the upper thighs allow it to contact the thighs. Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to pull up to the sides, keeping them over the bar as long as possible.