Take a wide grip, start over mid-foot, and keep the bar close as you stand. As it passes your hips, extend violently, shrug, and pull yourself under, punching the bar overhead in one unbroken motion to catch it locked out above the back of your head, then stand up with it still locked.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
5 to 8 sets of 1 to 2 reps at weights you can move perfectly, early in a fresh session; the snatch punishes tired practice.
This is the honest extreme of gym lifting: if any prerequisite is missing, the bar will find the gap. Misses are part of the lift, so rehearse them light: bar drifting forward, let go and step back; bar behind, let go and jump forward. Bumper plates, a clear platform, and nobody standing near the drop zone.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.