The snatch can help you develop power and speed, especially when it comes to hip explosiveness. Hip power translates well to almost any sport.

The overhead squat is a challenging exercise that requires shoulder and hip mobility. Practicing it over time with lighter weights can improve both of those aspects of your performance, as well as strengthen your core.

Combining these two movements will take you to the peak of athleticism as you must combine various qualities of movement to successfully complete a rep.

As with any technical lift, you want to make sure you have your form down before adding heavy loads. Here are some tips from Colleen Fotsch, Reebok trainer and CrossFit coach: