Barbell Power Snatch

Stand with feet hip-width apart, barbell over midfoot. Grip the bar wide (outside shoulders), hook grip recommended. Keep chest up, back straight, and drive through heels to lift the bar off the ground, keeping it close to your body. As the bar reaches mid-thigh, explode upwards by extending hips, knees, and ankles, shrugging shoulders and pulling the bar high. Drop under the bar slightly, catching it overhead with arms locked out. Stand up fully to complete the lift.