The snatch pull, performed correctly, can begin improving your physique in only two workouts.
This explosive lift hits all the "power look" muscles at once: mid-back, rhomboids, rear delts and traps. It also builds the posterior chain.

Muscle group: Combined

Steps

1. With a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.

2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.

3. Next comes the second pull, the main source of acceleration for the pull. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward.

4. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.

Tips

http://www.youtube.com/watch?v=Gg1JuYfOUIw

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