Snatch - Basic
Recommendations: 3-5 Sets, 4-8 Reps, 80 Wght
Intermediate Shoulders Triceps Traps Strength Barbell Push Compound Gym
Purpose: This exercise is a good exercise for building up and strengthening the shoulder region.
Benefits: The press is a highly effective compound upper-body exercise.
Stand upright and hold a barbell with a wide grip about mid thigh. Your feet should be hip-width apart, in a toes out stance. Lower your hips, with your chest up and the head looking forward. Your shoulders will be just in front of the bar. This is your starting position. Raise the bar by driving through the front of the heels. Keep the bar close to the body and the head looking forward. Exhale during this movement. Extend through the hips, knees and ankles to drive the bar up as quickly as possible, keeping the bar close to the body. The barbell will end up in the overhead position and the knees will be straight. Return to the starting position with a slow, controlled movement. Inhale during this movement. Repeat for the recommended number of repetitions.
The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.
Step 1
Stand holding a barbell at mid thigh. Feet are hip width apart.
Stand upright and hold a barbell with a wide grip about mid thigh. Your feet should be hip-width apart, in a toes out stance. Lower your hips, with your chest up and the head looking forward. Your shoulders will be just in front of the bar. This is your starting position.
Step 2
Raise the barbell, keeping it close to your body.
Raise the bar by driving through the front of the heels. Keep the bar close to the body and the head looking forward. Exhale during this movement..
Step 3
Extend through your legs to press the barbell overhead.
Extend through the hips, knees and ankles to drive the bar up as quickly as possible, keeping the bar close to the body. The barbell will end up in the overhead position and the knees will be straight.
Step 4
Return to the starting position.
Return to the starting position with a slow, controlled movement. Inhale during this movement. Stand upright and hold a barbell with a wide grip about mid thigh. Your feet should be hip-width apart, in a toes out stance. Lower your hips, with your chest up and the head looking forward. Your shoulders will be just in front of the bar.