Snatch High Pull

Step 1: Begin with the feet hip-width apart, standing over an Olympic barbell with your shins close to the bar.

Step 2: Bend at the hips and knees to lower down into a squat position, keeping your back straight and grabbing the barbell with a wide grip (wider than shoulder-width apart).

Step 3: Your chest should be up and your shoulders directly over the bar, with your arms straight and your head in a neutral position, looking forward.

Step 4: Brace your core and lift the bar off the ground by extending your hips and knees, maintaining a straight back.

Step 5: As the bar passes your knees, explosively extend your hips, knees, and ankles to propel the barbell upward, while also shrugging your shoulders.

Step 6: Continue to pull the barbell upward with your arms, keeping the bar close to your body.

Step 7: As the barbell reaches your upper chest or chin level, actively pull with your arms and raise your elbows as high as possible.

Step 8: Lower the bar back to the starting position under control, bending the hips and knees to absorb the weight.

Step 9: Reset your posture and repeat for the desired number of repetitions.

Safety and Technique Tips: Ensure that you warm up properly before attempting this exercise. Begin with a light weight to perfect the technique before adding additional weight. Keep the barbell close to your body throughout the movement. Perform the lift explosively but under control. Avoid rounding your back as you return to the starting position.

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