Snatch.

Make every rep count.

1. 01

   Start with the barbell over the knot of your shoelaces (close, but not scraping your shins).

2. 02

   Set your stance shoulder-width, toes slightly out. Take a wide snatch grip.

3. 03

   Brace your core, drop your hips, lift your chest, and keep your eyes forward with a neutral spine.

4. 04

   Begin the pull by pushing the floor away. Keep the bar tight to your body as your knees move back to clear the bar.

5. 05

   When the bar passes your knees, bring your knees back under into a strong “power position” with your torso more upright.

6. 06

   Explode straight up (no swinging forward): extend hips/knees/ankles and shrug hard, keeping the bar close.

7. 07

   As the bar rises past your face, turn the bar over: rotate your wrists and punch your elbows under as the bar settles overhead.

8. 08

   Drop into a squat to receive it, catching the bar locked out overhead with active shoulders and the bar stacked over mid-foot.

9. 09

   Stand up to finish the rep.

10. 10

    To lower: control it down, bringing it back to the hip crease first, then to the floor (reset your start position each rep).