Video: Bob Takano – The Snatch Extension

Former U.S. National Team member Emmy Vargas performs a proper snatch extension. This a great movement to develop power and technique.

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This exercise is extremely helpful for developing pulling power for the snatch, while reinforcing proper pulling technique. The pulling technique is precisely the same as that employed for the snatch, except that the arms do not bend at the conclusion of the pull. This movement will help to develop the pulling muscles of the legs, hips, back, and traps without placing undue emphasis on the arms.

Should be performed for 4 to 6 sets of 2 to 4 reps per set. Two to three times per week should be sufficient for best results.