Barbell Snatch

Starting Position: Stand with your feet hip-width apart and place the barbell in front of you on the ground, with your shins close to the bar.

Picking up the Bar: Bend at the hips and knees and grip the barbell with a wide overhand grip.

Form: Set your back in a straight position and tighten your core.

Lift Beginning: Begin the lift by extending your knees and hips simultaneously, keeping the bar close to your body.

Second Phase: As the bar passes your knees, quickly extend your hips, knees, and ankles (triple extension) to propel the bar upward, while pulling with your arms to maintain momentum.

Catching the Bar: When the bar reaches its highest point, quickly drop into a squat position and receive the bar overhead with arms fully extended.

Stabilizing: Stabilize your body and the bar in the overhead squat position.

Finishing the Lift: Carefully stand up by extending your hips and knees, keeping the bar overhead.

Reset: Lower the bar back to the ground in a controlled manner and prepare for the next repetition.

Safety Tips: Ensure proper technique to avoid injury. Perform the exercise under the guidance of a qualified trainer, especially if you are a beginner. Use a weight that allows you to maintain proper form throughout the lift. Warm-up adequately before performing snatches, including dynamic stretches and lighter weight lifts. It's crucial to note that due to the complexity and technicality of the barbell snatch, this exercise should be approached with caution and potentially under the guidance of a professional weightlifting coach or trainer.

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