The snatch moves a bar from the floor to overhead in one movement. It trains explosive strength, balance, mobility and coordination.

Muscle group: Combined

Steps

Stand with feet shoulder-width apart and the bar over your feet. Bend your knees and take a wide overhand grip with back neutral and hips lowered. Push against the floor and lift the bar close to your legs. At mid-thigh, explosively extend your body. Shrug and let your elbows rise outward while keeping the bar close. Move quickly under the bar into a squat and receive it on straight arms overhead. Stabilize the weight and stand. Finish with feet aligned and arms extended overhead.

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