Aim for a flow, a deep and relaxed squat and balance in this exercise. This is good for performing in a secure way both for you and your surrounding.Per Olsson, Strength stairs
Time needed: 1 minute.
- Find a starting position
Feet shoulder wide, toes pointing in the same direction as the knees.
- Grab the bar
- Bend your knees
Straight arms, with bend of the arms just outside the knees
- Breath in and hold the breath
One deep breath to create intra-abdominal pressure which gives the back support.
- Pull the bar in a straight motion upwards
Close to the body
Arm bows pointing slightly out/back from the body
First straighten the legs, when the bar passes the the thighs start straighten the back and when the bar passes the thigh start pulling with your shoulders and arms.
- Fall in under the bar and lock your arms over your head
With a lungestep or deep squat.
Pull the legs upwards forcing the body to go down or sweep the feet outwards to the position where you will sit in a stable squat.
Press the arms up against the bar and lock
Catch the bar on its way down.
- Find your balance and raise back up.
Straight, locked out, legs.
Arms locked over your head with the bar
- Pull the bar down in front of you and breath out.
The bar back to the floor or podium in a controlled manor.
Snatch is a compound exercise in weight lifting
Legs, back, gluteus, arms and stomach muscles
A bar, weights and collars.
Keep in good contact with the bar and stand on the floor so that you have a stable foundation for the front squat.
Pull close to your body.
Lift together with someone supporting you so the focus can be on the squat.
Make sure you have plenty of space around you so the bar can be pulled down in a safe way when you are finished.