Muscle Snatch

Setup

1. 01Take a wide snatch grip so the bar sits in the hip crease when standing.
2. 02Stand with the bar over the mid-foot and feet about hip width.
3. 03Set a flat back with shoulders over or slightly ahead of the bar.
4. 04Hook grip the bar and brace before pulling.

Execution

1. 01Pull the bar from the floor exactly as in a snatch, keeping it close through the knees.
2. 02Extend the hips fully as the bar reaches the hip crease and shrug hard.
3. 03Instead of dropping under, keep pulling with the arms and finish tall on the toes.
4. 04Punch the bar to a locked-out overhead position without re-bending the knees to catch it.
5. 05Lower the bar back to the hips under control, then to the floor.

Checkpoints

• -Elbows stay high and travel outside the bar through the turnover.
• -Lockout is reached without a knee re-bend or a second dip under the bar.
• -The torso stays tall and upright through the finish.
• -The bar path stays close to the body the entire way up.

Common mistakes

• -Dropping under the bar out of habit instead of finishing the pull.
• -Shrugging and stalling instead of continuing to lockout.
• -Bending the knees to help receive the bar, which turns it into a power snatch.
• -Letting the bar drift forward as the arms take over from the hips.