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Step 1: Standing in quarter squat position with hands at shoulder width at the shins. Feet are slightly wider than shoulder width apart and toes pointing out slightly. The Link™ is in front of the body.

Step 2: Extend the hips and the knees while keeping the arms rigid downward.

Step 3: As the hands pass the knees, thrust the hips forward and slightly bend the knees to avoid locking them.

Step 4: Quickly extend the hips and knees and stand up on the toes. Keep the hands as close to your body as possible.

Step 5: When the lower body is fully extended, shrug the shoulders upward rapidly while maintaining rigid arm position.

Step 6: As the shoulders reach their highest elevation "break" your elbows. Continue to pull the hands into full overhead extension.

Step 7: Flip the wrists so the palms are facing inwards and "catch" the weight that is applying force downwards. Simultaneously, flex the hips and knees into a squat position. Keep elbows at hand height.

Step 8: Finish the movement with a front squat.


Tips: The snatch is all about the hips. You could easily have the arms create the force, but if you want to do it correctly it is all about transferring the power from the glutes to the upper body through the hips by bringing them through with authority. Dropping into squat position upon "catching" is the key to making it a full body exercise.

Link™ to Exterior: Handles held in hands. Hands resting at shins

Stance: Hip width +1. Standing tall