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Snatch

in Quadriceps Exercise


Main Muscle Worked: Quadriceps

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Snatch - Exercise Guide

Step 1

Place a barbell on the floor.

Step 2

Stand up straight with your feet shoulder width away from each other. Your toes must be pointing out and the barbell in front of your shins.

Step 3

Bend your knees and lower your hips. Your weight should be focused on your heels. Keep your back straight and chest up with your shoulders parallel with the barbell.

Step 4

Take a hold of the barbell using a wider than shoulder width grip. This is your starting position.

Step 5

Lift the barbell by extending your knees while keeping your back straight. As it passes your knee, do a jumping motion. This will help you lift the barbell easier all the way up.

Step 6

For the next pull, extend your hips and shrug your shoulders. Do this in a jumping motion by extending your hips, knees, and ankles at the same time. At the end of the pull, your body should be leaning slightly to the back and arms fully extended. Ensure that the full extension should be violent and abrupt so that you don’t prolong the extension.

Step 7

Next, pull yourself under the barbell by bringing it over head in a quick and powerful motion as you squat down. Continue until the barbell is directly over your head and arms extended. Don’t lock your elbows.

Step 8

Pause for a moment then slowly extend your hips and knees while keeping the barbell directly over you. Continue until you’re in a standing position.

Step 9

Hold your position for a few seconds then slowly lower the barbell until you’re back to your starting position.


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