Power Snatch

*Starting Position* 1. Feet at Shoulder Width. 2. Sit and grab the bar with your butt slightly higher than your knees. 3. Back is straight at a 45 degree angle. 4. Your Hook Grip (Thumbs under your fingers) and hand placement should be outside the ring on the bar. Remember this is a wide grip. (ARMS STAY LOOSE!). 5. Eyes fixated at 30 degrees (never look up) **Golden Rule** Shoulder over the bar, bar behind your toes. 1. Everything moves together! When you start, the bar, chest and hips goes up while your knee goes back (into that RDL position). The bar is staying close to the shins as possibles. 2. Keep that 45 degrees back angle until the bar passes your knees 3. Explode the bar up using your hips! Fast and Violent Hip movement (Don't swing your shoulders back). 4. Allow the Bar to Drive on its own, not all Arm Strength. 5. Catch the Bar above parallel to the ground and lock your elbows out. 6. Stand up with the your elbows still locked out and then guide it back to the floor safely. **Key Points** -Keep the Bar Close to your body! The bar will brush off the top of your thigh when you explode the bar up as long as you keep it CLOSE! -If you hit your hip bone, you are pulling the bar with your arms or swinging with your back (No-No).