- Stand tall holding the barbell with a wide snatch grip, then hinge at your hips to lower the bar to mid-thigh level with your back flat and chest up.
- Explosively extend your hips, knees, and ankles to drive the bar upward while keeping it close to your body.
- Pull yourself rapidly underneath, catching the bar overhead with fully locked arms in a deep squat position.
- Stand up completely with the bar secured overhead before lowering it back down under control.
Tips
- At the hang position, keep your weight balanced over the middle of your foot and your shoulders positioned slightly in front of the bar so the pull travels in a straight vertical path.
- Drive through the floor with your legs first, then extend your hips sharply to generate upward momentum before pulling with your arms.
- As you pull under the bar, actively push your hands toward the ceiling to lock your elbows out before the bar settles overhead.
Common mistakes
- Letting the bar drift away from the body during the pull causes the bar path to loop outward rather than travel straight up.
- Pulling with the arms too early, before the hips and legs have fully extended, cuts the leg drive short and leaves the bar without enough upward momentum to reach the catch position.
- Catching the bar with bent elbows instead of fully locked arms means the bar is not properly supported overhead and the catch position is incomplete.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
