This exercise involves pulling a barbell from the ground to the hips, using explosive power and a wide grip. It is often used to improve strength and technique for the snatch lift in weightlifting.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Improves explosive power and speed
- Increases strength in the upper back, shoulders, and traps
- Helps to develop proper technique for the snatch lift
- Can improve grip strength and forearm endurance
- May help to prevent injury by strengthening the muscles and connective tissues used in the snatch lift
How to perform
- Start with your feet shoulder-width apart and the barbell on the ground in front of you.
- Place your hands on the barbell with a wide grip, palms facing down.
- Engage your core and lift the barbell off the ground, keeping your arms straight.
- As the barbell reaches your hips, explosively pull it up towards your chest, keeping your elbows high and wide.
- As the barbell reaches chest height, quickly drop your body underneath it and catch it in a squat position, with your arms fully extended overhead.
- Stand up with the barbell and return it to the starting position on the ground.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Shoulder
Primary
Glutes
Primary
Hamstrings
Secondary
Lower Back
Primary
Abs
Secondary