Bodyweight Snatch Switch Squat Pulse
Instructions
Setup
Start by standing with feet shoulder-width apart.
Perform a partial squat, lowering your hips back and down.
Movement
From the squat position, drive upward through your heels to return to standing.
As you rise, perform a quick, explosive "snatching" motion with one arm, pulling your hand from near your hip towards the ceiling, mimicking the movement of a snatch.
Maintain a tight core and neutral spine throughout the entire movement.
Immediately lower back into the squat pulse and switch arm movements, alternating which hand performs the snatch motion while your feet remain grounded.
Form Tips
Focus on an explosive upward drive.
Keep your chest proud and core engaged to protect your lower back.
Ensure that the arm motion is fluid and controlled, avoiding jerky or uncontrolled movements.