| It is necessary to use Olympic lifting Bumper plates, and prefered to have a high quality bar with free spinning bearings specifically designed for Olympic lifts. 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. This lift differs from the power snatch because you will be using more weight and therefore need to drop lower to catch the weight overhead. Then complete the lift by extending your legs squatting up with the bar overhead. Return the bar to the starting position by lowering the bar and dropping it in front of you. Take care that the lifting area if free of weights or any other object that the bar could land on or bounce off of. |
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