My Warm-up



Tuesday, March 4, 2014

OLY Snatch

Stand over barbell with balls of feet positioned under bar hip width or slightly wider than hip width apart. Squat down and grip bar with very wide over hand grip. Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar.
Pull bar up off floor by extending hips and knees. As bar reaches knees back stays arched and maintains same angle to floor as in starting position. When barbell passes knees vigorously raise shoulders while keeping bar as close to legs as possible. When bar passes upper thighs allow it to contact thighs. Jump upward extending body. Shrug shoulders and pull barbell upward with arms allowing elbows to pull up to sides, keeping them over bar as long as possible. Aggressively pull body under bar. Catch bar at arm's length while moving into squat position. As soon as barbell is caught on locked out arms in squat position, squat up into standing position with barbell overhead.

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