Barbell Snatch

Stand with your feet shoulder-width apart. Bend over with your knees bent. Don't round your back. Grab the bar with a wide overhand grip (palms facing down). Sit down. This will be your starting position. Push off the floor as you begin lifting the barbell. The bar moves close to the body. When the bar reaches mid-thigh level, straighten your torso to achieve maximum bar acceleration. In a contracting motion, lift your shoulders up, continue to lift the bar, lifting your elbows to the sides, trying to keep them above the bar. In a fast and powerful movement, bring your torso under the barbell, fixing it with outstretched arms above your head. You should be at the bottom of the squat. Finish the movement by rising from the squat. At the end of the lift, the legs should be in line with the arms. Attention: this is a difficult exercise that requires good physical shape.