Four Part Snatch and Snatch Grip Shrugs

An excellent way to learn the Snatch is the Four Part Snatch. ------------------------------------------------------------------------ 1. The bar is held against the upper thighs. The knees are bent a little. The upper body is inclined slightly and the back is arched. Now, start to pull the bar by straightening the legs and shrugging the shoulders. Don't bend the arms. Drop into the squat or split. 2. Start the second rep a little above the knees. 3. Start the third rep a little below the knees. 4. Start the fourth rep from the floor--a complete snatch. Snatch Grip Shrugs are performed by starting with the trunk erect and feet flat on the floor. Bend the knees slightly, then drive up on the toes while shrugging the shoulders up to the ears. Don't bend the arms.