Extension and flexion of the legs and upward movement of the arm while standing (snatch) (left) ► snatch

Individual work

Squat down and grab the weight (dumbbell or kettlebell) with one hand (left) between your legs, arm extended. By extending your legs and moving your arm upwards, pull the weight overhead (especially pushing it out of your legs) and stabilise the position by holding the weight up.

Starting position:
- Squat, hip-width apart
- Upper body slightly bent forwards
- Grasp the weight between the legs, arm extended

Finishing position:
- Stand upright
- Hold the weight overhead, arm almost extended in a high hold

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

1 dumbbell/kettlebell