Barbell Muscle Snatch

How to perform it

Step-by-step instructions

1. 01Set a light barbell over your midfoot, take your snatch-width grip, and establish a tight floor position with a neutral spine and the bar close to your shins.
2. 02Push through the whole foot to lift the bar past the knees, then extend the hips and legs forcefully while brushing the bar close to the hips.
3. 03Stay nearly vertical and keep the legs extended as you shrug up and back and pull the elbows high and out to about shoulder height.
4. 04Maintain upward tension as you turn the bar over close to the body, then punch straight up to locked arms over the back of your neck without dropping into a catch.
5. 05Finish standing with the bar balanced over your midfoot and active shoulders, stabilize fully, and lower the bar safely before resetting.