The squat snatch is a full Olympic weightlifting movement that involves lifting a barbell from the floor to an overhead position in one continuous motion before receiving it in a full squat.
It develops explosive power, strength, mobility, coordination and balance while requiring precise timing and control.
It is commonly prescribed to improve athletic performance, overhead stability and technical proficiency in Olympic lifting.
Stand with your feet about hip-width apart and the barbell positioned over the middle of your feet.
Take a wide snatch grip and brace your core with your chest lifted and back flat.
Push through your feet to lift the bar from the floor, keeping it close to your shins as your hips and shoulders rise together.
As the bar passes your knees, sweep it towards your thighs while maintaining a balanced position over your midfoot.
Explosively extend your hips, knees and ankles, then shrug your shoulders to generate upward momentum on the bar.
Pull yourself under the bar by driving your elbows high and then rotating your arms quickly to lock the bar overhead.
Catch the bar with your arms fully extended in a full squat (below parallel), keeping your shoulders active and the bar directly over the middle of your feet.
Stand to full extension while maintaining a stable overhead position.
Lower the bar under control and reset before beginning the next repetition.
Complete repetitions as prescribed by your physiotherapist.
