Exercise of the Day #2

Olympic Snatch

With bar on ground, take a slightly wider than shoulder width stance in front of it, within 4 inches of bar touching shins. Bending forward, squatting slightly, (don't oversquat this lift) take the widest grip you can possibly get. Turning your face upward bring your upper body up so that your arms are taught between your torso and the bar, then explosively lift your upper body and legs straight pulling the bar upward then shrugging at the top of the movement, once the top of the shrug motion has been completed use the moving bar to pull your BODY under the bar until the bar is at full arm extension above your head, then stand up straight with feet in the beginning position.

This is more or less the most explosive compound exercise you will be able to accomplish in a gym setting. It builds both exlopsive power and brute strength over your entire body.

Athletic carryover to the pitch includes being able to explosively tackle from shorter distances to full power. As well as scrum power.