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Snatch from Boxes

Learn how to properly perform the Snatch from Boxes with this complete demonstration video.

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What is the Snatch from Boxes?

The snatch from boxes is an advanced strength exercise targeting primarily the back, shoulder, and leg muscles. Perfect for developing explosive power and improving snatch technique, this exercise is mainly performed by weightlifters and advanced athletes. The box variation allows focus on different phases of the movement.

How to properly perform the Snatch from Boxes

  1. Set up boxes at various heights to mimic different pulling positions.
  2. Stand with your feet hip-width apart and the barbell positioned over the boxes.
  3. Grasp the barbell with a wide overhand grip.
  4. Engage your core and maintain a flat back.
  5. Initiate the movement by driving through your legs and hips, explosively extending your body.
  6. As the barbell reaches hip level, pull yourself under it by bending your knees and shrugging your shoulders.
  7. Catch the barbell in an overhead squat position, with your arms fully extended.
  8. Stand up to complete the movement, then return the barbell to the starting position.
  9. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Primary muscle
  • Full body
Mechanics type
Required equipment
Discipline
  • Weightlifting

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