Stand over the barbell with the balls of the feet positioned under the bar hip width or slightly wider than hip width apart. Squat down and grip the bar with an very wide over hand grip. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar.
Execution
Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees the back stays arched and maintains the same angle to the floor as in the starting position. When the barbell passes the knees vigorously raise the shoulders while keeping the bar as close to the legs as possible. When the bar passes the upper thighs allow it to contact the thighs. Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to pull up to the sides, keeping them over the bar as long as possible. Aggressively pulls the body under the bar. Catch the bar at arms length while moving into the squat position. As soon as the barbell caught on the locked out arms in the squat position, squat up into standing position with barbell overhead.
Return
Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) the bar from the completed position. This technique may be practiced to reduce the stress or fatigue involved in lowering the bar as prescribed. Use rubber weightlifting plates on a weightlifting platform if this unloading method is used (unless floor demolition is desired).
__________________
Robert dos Remedios, MA, CSCS,
HCC (Hartman-Cosgrove Certified)
Director of Speed, Strength & Conditioning
College of the Canyons, CA http://www.canyons.edu/departments/pe/strength
"NO CHAMPION HAS EVER ACHIEVED HIS OR HER GOAL WITHOUT SHOWING MORE DEDICATION THAN THE NEXT PERSON; MAKING MORE SACRIFICES THAN THE NEXT PERSON; WORKING HARDER, TRAINING, AND CONDITIONING HIM / HERSELF MORE THAN THE NEXT PERSON; ENJOYING HIS / HER FINAL GOAL MORE THAN THE NEXT PERSON"
DOS, It looks like the barbell is too far back on the side view when completing the lift, and not over the heels of the lifter. Can you comment on that or does the example look good? I always thought the bar should be in the same plane as a barbell squat position, only higher and locked out. Like directly over your heels during lockout.
Originally posted by Newlife: DOS, It looks like the barbell is too far back on the side view when completing the lift, and not over the heels of the lifter. Can you comment on that or does the example look good? I always thought the bar should be in the same plane as a barbell squat position, only higher and locked out. Like directly over your heels during lockout.
Thanks for any feedback!
Newlife: Are congratulations in order? Assuming so, congratulations!
Yup, The little one just hit 5lbs today! It's been a crazy 6 weeks, but it's so nice having him home from the Hospital. He was 10 weeks early and is our little miracle...
The barbell in the bottom position of the snatch actually looks more twisted than back. The bottom position of an overhead squat/snatch is very dependant on flexability and body structure. Ideally, and without fail as the weight gets heavy, the bar will be directly over your shoulders. The deeper and more upright you can maintain without rounding the lower back the better.
As Buk posted, it varies depending on flexibility. Does look a little twisted but i'm ok with how far back the bar is as long as the athlete can stabilize the bar there.
__________________
Robert dos Remedios, MA, CSCS,
HCC (Hartman-Cosgrove Certified)
Director of Speed, Strength & Conditioning
College of the Canyons, CA http://www.canyons.edu/departments/pe/strength
"NO CHAMPION HAS EVER ACHIEVED HIS OR HER GOAL WITHOUT SHOWING MORE DEDICATION THAN THE NEXT PERSON; MAKING MORE SACRIFICES THAN THE NEXT PERSON; WORKING HARDER, TRAINING, AND CONDITIONING HIM / HERSELF MORE THAN THE NEXT PERSON; ENJOYING HIS / HER FINAL GOAL MORE THAN THE NEXT PERSON"
:p 
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