Snatch

Power is an optimal combination of mobility, stability, strength and speed. Without each component, comes an increase chance of injury. With all four working, explosive club head speed and distance can be achieved..

Starting position:  

The bar should start extremely close to the shins, hips lowered to a squat position, torso upright with low back slightly arched, adding tension to the bar.

Movement:

With an explosive vertical force starting from the ground, the legs and rigid torso propels the bar upward. once in to the fully extended position, the momentum of the bar should continue upward.  Lower your hips again, enough to “catch” the bar above the head with arms locked and fully extended, and proceed to come to fully standing with bar overhead.

 

Other options: dumbells, kettlebell, sandbag