Snatch

The Snatch is an Olympic Lift found in weightlifting and CrossFit.

Step 1: Step 1: the Set Up

Begin with your feet just under your hips (no wider than shoulder width), the bar up against your shin with a palms facing down grip, chest in an upright position with shoulders over the bar.

Step 2: Step 2: the Pull

While keeping your core engaged begin lifting the bar off by pressing into the floor with your heels. As the bar reaches your thighs drive through the floor and extend your hips fully in an explosive manner. Begin to shrug your shoulders and pull the bar upwards keeping your elbows high and to the outside of your body allowing the bar to remain close to your body.

Step 3: Step 3: the Catch

In a very quick motion drop under the bar, landing in a squat position (weight in your heels) and catching the bar with locked out arms.

Step 4: Step 4: Stand

Much like getting out of the bottom of any other squat; drive through your heels, standing tall with the bar remaining overhead.