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Po­si­tion a barbell across your up­per back and traps, and hold the bar in a snatch grip. (See “Find­ing Your Snatch Grip” be­low.) Bend your knees slightly to load up — keep­ing your feet in contact with the floor as your hips shift back — then drive force­fully up­ward, us­ing your legs to gen­er­ate mo­men­tum as you ex­tend your arms to press the bar over­head, com­plet­ing the lift with locked el­bows and straight legs. Lower the bar care­fully back down be­hind your neck, ab­sorb­ing any im­pact with your knees. Re­set, then re­peat.

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