How to Snatch
To perform the snatch, start by positioning the bar on your shoulders, ensuring your grip is your usual snatch grip, with your elbows pointed down underneath the bar. Keeping your legs stationary, press the bar upwards until your arms are fully extended and locked out, with your armpits facing forward. The bar should end up directly over the base of your neck, rather than in front of or behind your body.
Introduction:
The snatch is one of the two lifts in Olympic weightlifting, the other being the clean and jerk. It’s a dynamic and powerful movement that requires strength, speed, coordination, and flexibility. The snatch involves lifting a barbell from the ground to overhead in one continuous motion. For CrossFit enthusiasts and intermediate lifters, mastering the snatch can be both a challenging and rewarding experience. This guide will break down the snatch into easy-to-understand steps, provide insights into necessary equipment, scaling options, common mistakes, benefits, and alternative exercises.
Steps in the Snatch movement
1. Starting Position
- Stand with your feet hip-width apart.
- Place the barbell close to your shins over the middle of your feet.
- Grip the barbell with a wide grip (snatch grip), arms fully extended.
- Bend at the hips and knees, keeping your chest up and back straight.
- Engage your lats and core.
2. First Pull
- Drive through your heels and extend your knees, lifting the barbell off the ground.
- Keep the barbell close to your body.
- Maintain a straight back and engaged lats.
3. Transition
- As the bar passes your knees, transition into the second pull.
- Re-bend your knees slightly and shift your weight to the mid-foot.
- Keep the bar close to your body.
4. Second Pull (Explosive Phase)
- Extend your hips, knees, and ankles explosively, shrugging your shoulders.
- Pull yourself under the bar while keeping it close to your body.
- The bar should travel in a straight line or slightly backward.
5. Catch
- Pull yourself under the bar and catch it in a full squat position.
- Extend your arms overhead, locking out your elbows.
- Stabilize the bar overhead while maintaining a strong core.
6. Stand Up
- Stand up from the squat position with the barbell overhead.
- Ensure your arms are fully extended and the bar is stable.
- Keep your core tight and back straight.
7. Reset
- Lower the bar to the ground with control, ready for the next repetition.
What Equipment is needed
- Barbell: A standard Olympic barbell is ideal for snatching.
- Weight Plates: Bumper plates are preferred to minimize damage to the floor and barbell.
- Lifting Shoes: Provide stability and improve lifting mechanics.
- Chalk: Helps with grip, especially during heavy lifts.
- Lifting Straps (Optional): Useful for grip assistance, though not typically used in competition settings.
Check out the Equipment subsite for more tools, tips, and inspiration.
Scaling Options:
To gradually build strength and proficiency, consider the following scaling options:
- Hang Snatch: Start the movement from the hang position (above the knee) instead of the ground to simplify the lift.
- Power Snatch: Catch the barbell in a partial squat instead of a full squat to focus on the explosive pull.
- Snatch Balance: Practice the receiving position by starting with the barbell on your shoulders and performing a quick dip and catch.
Common Mistakes to Avoid:
- Rushing the Lift: Focus on each phase of the lift and avoid trying to lift too quickly. Develop a smooth and controlled motion.
- Poor Starting Position: Ensure your back is straight, chest up, and core engaged from the start.
- Barbell Drift: Keep the barbell close to your body throughout the lift to maintain control and efficiency.
- Incomplete Extension: Fully extend your hips, knees, and ankles during the second pull to maximize power.
- Weak Overhead Position: Work on shoulder and upper back mobility to achieve a stable overhead position.
Benefits of the Movement:
- Full-Body Strength: Engages multiple muscle groups, promoting overall strength development.
- Power and Speed: Enhances explosive power and speed, beneficial for various athletic activities.
- Coordination and Balance: Improves neuromuscular coordination and balance, translating to better performance in other exercises.
- Flexibility: Encourages flexibility and mobility, especially in the shoulders, hips, and ankles.
Which Muscles Are Worked:
During this exercise, the following muscle groups are engaged:
- Primary Muscles: Quadriceps, hamstrings, glutes, deltoids, traps, and core.
- Secondary Muscles: Calves, lower back, and forearms.
Alternative Similar Movements:
If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:
- Clean and Jerk: Another Olympic lift focusing on explosive strength and coordination.
- Overhead Squats: Develops shoulder stability and core strength, similar to the receiving position in the snatch.
- Power Clean: Focuses on explosive pulling power and can be a stepping stone to mastering the snatch.
- High Pulls: Emphasizes the explosive pull phase without the complexity of the catch.
Q&A for Snatching
Why do many people start the Snatch with a very upright torso?
Starting with a very upright torso helps lifters maintain a strong and stable position, allowing for better bar path control and a more powerful lift.
How can we be balanced during a snatch?
Balance during a snatch is achieved by keeping the bar close to the body, maintaining a strong core, and ensuring proper weight distribution throughout the feet.
Why do Olympic weightlifters not wear a belt for snatch?
Olympic weightlifters often avoid belts during snatches to allow for greater mobility and flexibility in the torso, which is crucial for the dynamic movements involved in the lift.
How can I increase shoulder flexibility for squats & snatches?
Incorporate shoulder stretches and mobility exercises such as shoulder dislocates, wall slides, and overhead stretches into your routine to improve flexibility.
What is looping the bar in snatch?
Looping the bar refers to an inefficient bar path where the barbell moves away from the body in an arc, rather than staying close. This reduces control and power.
Should I lift with the arms when snatching?
No, the arms should not lift the bar; instead, they should guide it while the legs and hips generate the lifting power. Think of the arms as ropes connecting your body to the bar.
What are the different Snatch Variations?
Common snatch variations include the power snatch, hang snatch, snatch balance, and squat snatch.
What is the best Snatch Variation?
The best snatch variation depends on your goals and experience. The squat snatch is considered the gold standard in Olympic lifting for its full range of motion and technical challenge.
Can I learn how to snatch by myself?
While it’s possible to learn the basics on your own, Snatch is one of the most technique heavy exercices so working with a coach is highly recommended to ensure proper technique, prevent injury, and make faster progress.
Conclusion:
Incorporating the snatch into your training routine can elevate your overall fitness, strength, and athletic performance. While the snatch is complex and challenging, with consistent practice and attention to technique, you can master this powerful Olympic lift and reap its numerous benefits. Happy lifting!