| Position your feet slightly inside shoulder width. Place your hands on the bar about 6 - 8 inches wider than shoulder width on either side. Make sure your shoulders are positioned above
the bar and your back is flat and at a 40 - 45 degree angle to the floor as you begin smoothly pulling the bar. Lead with your elbows as you explode your hips forward when the weight reaches mid-thigh level. Quickly sit your hips back and catch the bar above and slightly behind your head. Then complete the lift by extending your legs squating up with the bar overhead. From this position holding the bar overhead flex your knees and hips lowering the weight and your body. Keep the weight in your heels. Lower to a depth of about thigh parallel to the floor. Then squat back up. This is a great ecercise for building core and shoulder stability as well as improving your catch on the snatch! |
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