STRENGTH TRAINING

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Barbell Snatch

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
For this favorite of power lifters everywhere, you'll use a barbell to train the explosive power of your legs, shoulders, and core. Bring the barbell low in a squat, and then push powerfully upward through your legs as you perform an upright row with your upper body, transitioning with a flick of your wrist to a barbell press overhead as you come to a standing position.

Muscles Worked
Legs
Core
Shoulders

Starting Position
Stand holding a barbell in front of your body with your palms facing in toward your legs, your legs wide, and your hands just wider than your legs (see Photo 1).

Exercise

  1. From the starting position, keep your arms perpendicular to the floor as you sit into a squat, pressing your hips behind you as you sit your weight into your heels and bring your chest forward. Keep your back flat. Sit down until the barbell is at shin level in a squat position. Your chest should be high, head forward with neck in line with your spine, and hands holding the bar just outside of your knees (see Photo 2).
  2. In one quick motion, keeping your chest lifted and core stable, explode through your legs as you perform an upright row with your upper body, dragging the bar straight up the front of your body with speed and power until it is at about chin height. As the bar reaches chin level, "flick" your wrists so that the bar is above your hands and then drive the bar directly overhead as you come to a full standing position. This should be a fluid motion (see Photos 3 to 6).
  3. Reverse direction and slowly lower the bar back to chest level and then back down to your shins before repeating.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.