barbell one arm snatch

How to perform it

Stand with your feet shoulder-width apart, toes pointing slightly outwards. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up. Explosively extend your hips, knees, and ankles, driving the barbell upwards. As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body. Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow. Lower the barbell back down to the starting position in a controlled manner. Repeat for the desired number of repetitions, then switch arms.

1. 1Stand with your feet shoulder-width apart, toes pointing slightly outwards.
2. 2Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3. 3Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
4. 4Explosively extend your hips, knees, and ankles, driving the barbell upwards.
5. 5As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body.
6. 6Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow.
7. 7Lower the barbell back down to the starting position in a controlled manner.
8. 8Repeat for the desired number of repetitions, then switch arms.