Barbell One-Arm Snatch
The snatch done with one hand gripping the middle of the bar: floor to overhead in one pull, caught in a squat on a locked arm.
How to do it
Setup
Bar over mid-foot, one hand overhand at its exact center, hips low, back flat, chest up.
Steps
- Drive the floor away and keep the bar close as it passes the knees.
- Snap the hips, pull high and punch the arm straight as you drop into the squat.
- Stand up with the bar locked out and level overhead, then lower it under control.
Common mistakes
Gripping off center: the bar tips toward the heavy end; find the balance point first. Pressing the bar out at the top: the hips launch it and the arm punches under. Bar tilting overhead: wrist under its center; if it tips, drop it in front and step back.
Breathing
Big breath at the floor, exhale after the catch stands.
