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1:00 Receiving the bar
- Hold bar with hook grip
- Pull shoulder blades back and down
- Lower bar to mid thigh
- Jump up
- Lower to mid thigh
- Jump again
- Allow bar to continue travel upwards with momentum
- Extend arms overhead to catch position
- Continue squatting into bottom position
- Stand back up
- Practice this movement
- Now, lower bar to mid shin & repeat same steps
- Make sure not to jump until bar has passed the knees or reached mid thigh
- Catch overhead and control into bottom position
3:30 Loading the bar for the first time
- Start the lift at waist height
- Keep bar close to body as possible
- When lowering bar, weights should gently tap/kiss the floor
- Jump into catch & bottom position
- Practice control NOT speed
- Start with small weight progressions
- 2.5 - 5 lbs
- Will help build control as you progress
4:56 Lifting loaded bar from the floor
- Setup
- Pick a focus point
- Address the bar
- Take your grip
- Shoulder blades back & down
- Knees & Arms in line
- Execution
- Use 3 second count & then begin lift
- Keep under control until mid thigh & jump into catch position
- Lower bar under control
6:07 How to bail from a missed lifts (INJURY PREVENTION)
- Missing from bar going behind you
- Launch & release bar behind you
- Jump forward out the way
- Missing from bar going in front
- Launch bar forward
- Roll backwards
Thank you to Sonny filming this video, be sure to check out his content here:
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https://www.instagram.com/sonnywebstergb/
Website
https://sonnywebster.com/
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“How To Do The Barbell Snatch with Sonny Webster | EPISODE 6”
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