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दादरी वेटलिफ्टिंग सेंटर" केवल एक जिम या ट्रेनिंग की जगह नहीं है —
यह सपनों की पाठशाला है, जहां पसीने से भविष्य गढ़ा जाता है।

यहां हर सुबह लोहे से दोस्ती होती है,
और हर शाम मेहनत का बोझ थोड़ा हल्का लगता है।
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5 months ago | [YT] | 12

weightlifting hub

🏋️‍♂️ Snatch Fundamentals

🔹 1. Start Position

Feet hip-width apart

Bar over mid-foot

Hips slightly above knees

Chest up, back tight (flat)

Wide grip (snatch grip)

Eyes forward or slightly up

🔹 2. First Pull

Push through heels

Lift bar slowly from the ground

Maintain back angle

Bar stays close to the body

🔹 3. Transition (Knee Scoop / Scoop Phase)

After clearing knees, bring torso more upright

Re-bend knees slightly under bar

Prepare for explosion

🔹 4. Second Pull (Explosion)

Powerful extension of hips, knees, and ankles (triple extension)

Shrug shoulders

Pull bar straight up close to body

Elbows high and to the sides

🔹 5. Third Pull (Pull Under)

Pull yourself under the bar quickly

Rotate elbows and lockout arms overhead

Feet move to squat stance

🔹 6. Catch

Bar is caught overhead in a deep squat

Torso upright, arms fully locked

Core braced and stable

🔹 7. Recovery

Stand up from squat with bar overhead

Feet return to original stance

Full control before dropping


✅ Key Points

Speed under the bar is crucial

Keep the bar path vertical and close

Good mobility in shoulders, hips, and ankles is essential

Always warm up shoulders, hips, and ankles before training
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6 months ago (edited) | [YT] | 9