Extension and flexion of the leg and upward movement of the arms while standing (snatch) ► snatch

Individual work

Squat down and grasp the barbell about shoulder-width apart (position the barbell over your midfoot), arms straight. By stretching your legs and moving your arms upwards, pull the barbell overhead (especially pushing it out of your legs) and stabilise the position with the weight held high.

Starting position:
- Squat, standing hip-width apart
- Upper body slightly bent forwards
- Grasp the barbell so wide that the bar is directly level with the hip crease when standing with arms extended

Finishing position:
- Stand upright
- Hold the bar overhead, arms outstretched in a slight V-position and held high

Attention:
This exercise is for advanced users only and requires a high level of knowledge, mobility and stability. Always make sure your back is straight (torso tension).

1 Langhantel