Stand with feet shoulder width apart and knees slightly bent. Bend at the waist until your hips are at a 90 degree angle. Grip a weighted barbell with both hands, palms facing you, hanging straight down to the floor. Raise the barbell to your stomach, keeping the elbows tight to your waist.
Place the bar across your upper back and shoulders . Avoid placing the bar too low across the back like a power lifter would. Lift the elbows up to create a “shelf” for the bar using the trap muscles. Feet should be placed wider than shoulder width (inside edge of your foot in line with the outside edge of your armpit). Keep your knees slightly bent, bend at the waist, keeping your back flat (shoulder blades squeezed together).
Grip a Barbell with hands 6 inches apart. Pull the bar upwards in a vertical path close to the body. The elbows should stay higher than the wrists at all times. Control the lowering of the bar. Avoid letting the bar drop.
Hold barbell at shoulder width. Press barbell straight up and over the head. Make sure you keep your back tight and slightly arched. Avoid over arching and hyper-extending your back as you press the weight.
Position your feet slightly wider than shoulder width apart. Hold the bar over head in the snatch catch position. Move the hips backward into the squat position. Keep head and chest up and out. Press the arms and shoulders back to maintain balance. Descend until the thighs are parallel to the floor, keeping the weight on the heels. Drive hips forward to starting position. This is a flexibility exercise so the motion should be slow and controlled.