Barbell Kelly Snatch Pronated

Using a training barbell, a Bella Bar, or a standard 45lb Barbell, place the barbell behind your body with the arms slightly wider than shoulder width. Hold it with a pronated grip (palms facing behind you). Push your hips forward slightly for some momentum and then simultaneously bend over and throw your arms up behind you to get the shoulders at maximum extension. You can have straight legs for these or a slight bend in the knees. Actively drive the barbell forward to assist gravity with the shoulder stretch. Hold for the allotted time and repeat for reps.

Trainer Tips: This is a “dangerous” exercise as in it isn’t for beginners but it can be worked up using a PVC pipe, bands, or a training barbell which is usually around 16lbs. Build this up over time and don’t rush greatness.