Muscle Snatch

Instructions

1. 
   Grasp the bar with hands double- shoulder-width apart. Squat down behind it with feet hip-width apart and the bar against shins. Keeping your lower back in its natural arch, extend your hips to begin standing as you pull the bar off the floor. When it reaches pants-pocket level, explosively jump and pull the bar up in front of your body. Allow the momentum to carry it up overhead, then extend your elbows to lock it out.