The fastest lift in the gym. Floor to overhead in one explosive pull.
Keep the bar close and finish your hip extension before you pull under, don't muscle it up early.
The snatch takes a bar from the floor to locked out overhead in one movement, and the quads do the heavy lifting twice, first driving the explosive pull and then standing the weight up out of a deep overhead squat. The hamstrings and back power the pull off the floor, the shoulders stabilise the wide catch overhead, and the core holds everything rigid while the bar travels its full path. Nothing else in the gym trains speed, mobility, and full-body power in a single rep quite like it.
If you want explosive power and world-class mobility, yes, but it demands coaching and patience. If you just want the power without the technique investment, snatch pulls and high pulls give you most of the pull with none of the catch.
Almost always the bar drifted away from your body or you pulled with your arms before finishing hip extension. Keep the bar brushing your thighs and be patient through the pull.
Wide enough that the bar sits in your hip crease when you stand tall with straight arms. For most people that is hands near the outer rings or collars, adjusted for arm length.
