Barbell 3 Position Muscle Snatch

How to perform it

Step-by-step instructions

1. 01Take a wide snatch grip and establish the high-hang position with the bar at the upper thigh.
2. 02Extend the hips and knees, pull the elbows high and outside, and turn the bar over to straight arms without rebending the knees to receive it.
3. 03Lower the bar under control to the second hang position just above the knee and perform the second muscle snatch.
4. 04Lower and reset at the third hang position just below the knee, then complete the third muscle snatch with the same strict turnover.
5. 05Finish each repetition standing tall with the bar stable overhead, ribs down, and feet balanced; all three positions form one set.