Snatch

Snatch

The snatch is an advanced weightlifting movement that involves lifting a barbell from the ground to overhead in one fluid motion. It requires coordination, power, and flexibility. Due to its complexity, it is often recommended to learn and master the snatch under the guidance of a qualified coach. Here's a step-by-step guide on how to perform a snatch:


Equipment Needed:

  1. Barbell
  2. Weight plates
  3. Weightlifting shoes or flat-soled shoes
  4. Lifting straps (optional)


Step-by-Step Guide:

1. Setup:

  • Begin by standing with your feet hip-width apart, toes pointing slightly outward.
  • Position the barbell over the balls of your feet.
  • Your grip on the barbell should be wider than shoulder-width apart, with a hook grip if possible (thumbs under the bar, fingers over).
  • Bend at the hips and knees to lower your body, keeping your back flat and chest up.
  • Grab the barbell with a firm grip, ensuring that your shoulders are directly over or slightly in front of the bar.

2. First Pull:

  • With your chest up and back flat, initiate the lift by driving through your legs.
  • Keep the barbell close to your body as you lift it off the floor.
  • Maintain a neutral spine and engage your core throughout this phase.
  • The movement should be a smooth, controlled lift until the barbell reaches just above the knees.

3. Transition to Power Position:

  • As the barbell passes the knees, explosively extend your hips and knees to generate upward momentum.
  • Simultaneously, shrug your shoulders and pull the barbell upward with your arms, keeping them straight initially.
  • The goal is to transfer the power generated by your lower body into upward movement of the barbell.

4. Second Pull:

  • Once the barbell reaches hip height, continue the upward pull by bending your elbows and pulling the barbell as close to your body as possible.
  • As you fully extend your hips and knees, rapidly pull yourself under the bar by dropping into a partial squat.
  • Rotate your elbows around and underneath the bar to catch it overhead.

5. Overhead Squat and Lockout:

  • As you catch the bar overhead, immediately transition into a deep overhead squat position.
  • Keep your core engaged, chest up, and the bar directly above your center of mass.
  • Fully extend your arms and lock out your elbows to secure the bar overhead.

6. Stand Up:

  • From the bottom of the overhead squat, stand up by extending your hips and knees.
  • Ensure that you maintain control of the barbell overhead and keep it in line with your body.

7. Lowering the Bar:

  • To lower the bar, initiate the movement by pushing your hips back and bending your knees slightly.
  • Lower the barbell back to the starting position with control.


Key Tips:

  1. Focus on proper technique to ensure a smooth and efficient movement.
  2. Use a hook grip for a secure hold on the barbell.
  3. Keep the barbell close to your body during the entire lift.
  4. Master the hip hinge movement pattern and practice the transition from the second pull to catching the bar overhead.
  5. Start with a lighter weight to practice the movement and gradually increase the load as you become more proficient.
  6. Seek guidance from a certified weightlifting coach for personalized instruction and feedback.


The snatch requires patience and practice to master, and it's essential to prioritize technique over weight when learning the movement. As with any advanced exercise, especially those involving heavy weights, beginners are encouraged to seek guidance from a qualified coach to ensure proper form and reduce the risk of injury.

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