1. Place the barbell on the floor just in front of you and stand tall and strong with your feet placed about shoulder-width apart and a very slight bend at the knee
2. Keeping your back straight and neck in line with your spine, squat down and take a firm, overhand grip of the barbell with your hands placed at about 150% of your shoulder-width apart
3. Explosively drive your feet into the floor and bring the barbell up and along the front of your body
4. Using the momentum, allow the barbell to travel to your hip line, and as it does, begin to bend at the elbow as well as shrug your shoulder to bring the barbell up to shoulder height with a flick of the wrist
5. As you do this, allow yourself to squat underneath the upward momentum of the barbell
6. Catch the motion of the barbell overhead and straighten your arms as you drive through your heels to reach a fully standing position with the barbell fully elevated above your head
The primary muscles used in the Barbell Snatch are the Quads and Shoulders. The secondary muscles used are the Abs and Traps.