barbell one arm snatch
exercise.instructions.title exercise.instructions.subtitle
双脚分开与肩同宽站立，脚趾稍微向外。 正手握住杠铃，双手分开略宽于肩宽。 弯曲膝盖，降低臀部至下蹲位置，保持背部挺直，挺胸。 爆发性伸展臀部、膝盖和脚踝，将杠铃向上推。 当杠铃到达胸部水平时，用手臂将其向上拉，使其靠近身体。 将肘部旋转到杠铃下方，并将手臂完全伸过头顶，锁定肘部。 以受控的方式将杠铃降低回起始位置。 重复所需的重复次数，然后换臂。
Stand with your feet shoulder-width apart, toes pointing slightly outwards. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up. Explosively extend your hips, knees, and ankles, driving the barbell upwards. As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body. Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow. Lower the barbell back down to the starting position in a controlled manner. Repeat for the desired number of repetitions, then switch arms.