Squat Snatch

Shoulders, Lats, Core, Legs, Traps

- Hip width stance

- Hands wide enough that the bar rests in crease of hips when legs and hips are extended

- Hook grip on the bar

- Shoulders slightly in front of the bar at set up

- Lumbar curve maintained

- Hips and shoulders rise at the same rate

- Then hips extend rapidly

- Heels down until hips and legs extend

- Shoulders shrug, followed by a pull under with the arms

- Bar is received at the bottom of an overhead squat

- Squat complete at full hip, knee and arm extension with the bar over the middle of the foot