• Grip bar much wider than shoulder width with shins touching bar
• Assume deadlift position with back locked, shoulders up, and abs and chest flexed
• Begin initial pull by extending hips and knees
• When bar is just above knees, explode upward by forcefully shrugging with straight arms and fully extending hips, knees and ankles
• Pull bar up, keeping it close to chest
• Drop under bar and catch it overhead with arms straight and knees bent

Variation: Dumbbell Snatch

Same as above, but perform with a dumbbell in one hand. Repeat on other side.

In-Season Reason: This is another exercise to maintain explosiveness. It initiates the speed component of hip explosion, but since we use a much lighter weight than the Power Clean, it doesn’t make the guys uncomfortable if they do it the day before a game. We generally perform this on a non-leg-dominant day.