Snatch - Power
Recommendations: 1-3 Sets, 4-8 Reps, 80 Wght
Intermediate Lower Back Glutes Hamstrings Calves Quads Forearms Lats Middle Back Traps Strength Barbell Pull Compound Gym
Purpose: This exercise builds overall strength in the lower body.
Benefits: This exercise involves many other muscles.
The loaded barbell is placed on the floor. You stand behind it in a squatting position and grab the barbell in a wide overhand grip. Your hands should be wider than shoulder-width apart. This is your starting position. Raise the barbell by pushing with your legs and rotating your glutes and hips forward and up. Continue lifting until you are in a full upright position. Your chest should be pushed out and your shoulders should be pulled back. Exhale while doing this movement. As the barbell reaches mid thigh, Shrug your shoulders and pull the barbell upward with arms allowing elbows to pull up to sides, keeping them over the bar as long as possible. Pull your body under bar. Exhale during this movement. Catch bar at arm's length while keeping the legs straight. The barbell is caught on locked out arms. Inhale during this movement. Return to the starting position by reversing your previous movement until you are again squatting by the barbell. Inhale while doing this movement. Repeat for the required number of repetitions.
The muscles of the lower back straighten the spine. They work together with the abdominals to keep the spine upright. The Barbell Deadlift is considered to be the king of exercises. No other exercise will work your body so much.
Step 1
Stand behind a barbell in a squatting position with your hands shoulder-width apart.
The loaded barbell is placed on the floor. You stand behind it in a squatting position and grab the barbell in an overhand grip (using wrist straps if you need to). Your hands should be about shoulder-width apart. This is your starting position.
Step 2
Push your butt forward and up to start lifting the weight. Continue until you have completely stood up.
Raise the barbell by pushing with your legs and rotating your glutes and hips forward and up. Continue lifting until you are in a full upright position. Your chest should be pushed out and your shoulders should be pulled back. Exhale while doing this movement.
Step 3
Shrug your shoulders and pull the barbell upwards.
RAs the barbell reaches mid thigh, Shrug your shoulders and pull the barbell upward with arms allowing elbows to pull up to sides, keeping them over the bar as long as possible. Pull your body under bar. Exhale during this movement.
Step 4
Extend your elbows and push yourself under the barbell.
Catch bar at arm's length while keeping the legs straight. The barbell is caught on locked out arms. Inhale during this movement.
Step 5
Return to the starting position.
Return to the starting position by reversing your previous movement until you are again squatting by the barbell. Inhale while doing this movement.