Barbell Muscle Snatch
A snatch with no drop under the bar: after the extension the legs stay straight and the arms turn the bar over and punch it to lockout overhead.
How to do it
Setup
Snatch grip, bar over the middle of the foot, back flat, shoulders over the bar.
Steps
- Pull and extend the body tall, the bar brushing the hips.
- Lift the elbows high and out, then turn the bar over close to the face.
- Punch up to a locked overhead position with the legs still straight.
Common mistakes
Dipping the knees to get under: the muscle snatch has no drop; the legs stay straight. Elbows dropping before the turnover: they stay high as the bar turns over. Bar looping out in front: squeeze the blades back and keep it close.
Breathing
Breath at the floor, exhale at the stand.
