Squat Snatch

Set-up

• Take a wide snatch grip with a flat back, chest up and arms straight.
• Set your feet hip-width apart with the bar over your mid-foot.

How to do it

1. Lift the bar smoothly from the floor past your knees.
2. Extend explosively through your hips and legs, then pull yourself under the bar.
3. Catch it with locked arms in a full overhead squat.
4. Stand up with the bar held overhead.

Coaching cues

• Meet the bar at the bottom: commit to the full squat.
• Keep pushing up into the bar as you land.

Common mistakes

• Catching high and riding down into the squat.
• Letting the bar drift behind your head.

Safety

• Learn the overhead squat and the power snatch first, with a qualified coach.