Lunge Snatch

Place a barbell with desired weight on the floor. Approach it so that the neck is next to the shins. Grab the barbell with a wide grip. Feet should be in line with the hips, toes turned outward. Squat down, chest forward, head up, shoulders over the bar. This will be your starting position. Raise the bar from the floor, starting the first snatch in the plane of the feet. The back should not be rounded. The beginning of the second snatch coincides with the moment when the bar passes through the knees. With the effort of the hips, ankles, unbending the knees, give the bar maximum acceleration upwards. The bar should rise close to the body. At the top of the movement, bring your shoulders together, elbows fixing the weight on the sides. As you move your feet into the receiving position and bring your torso under the bar, push the bar over your head with a powerful movement. The feet should be in a lunge position - one in front, one behind, as shown in the figure. Soften the weight of the bar by continuing to hold it over your head, bouncing at your knees and dropping as low as you can. Keeping the bar in line with the foot in front, stand straight with your feet together. Head up, chest forward. Gently return the barbell to the floor.