The Snatch

The Snatch is a very explosive movement. The bar is taken from a static position to a standing position with the bar overhead in one fluid motion. Great exercise for developing speed-strength. For athletes, it is a great exercise to help develop power, speed, precision and mobility

In this video is a practice session with Client Lorraine. First day she has tried this multi-muscle, multi-joint lift. Really good going for first attempts at the snatch.

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Basic Technique Tips

Start Position-

• With a snatch-width grip (hands wide enough that the bar contacts the body in the crease of the hips when standing tall with the bar at arms’ length), set a tight starting position.
• Place feet approximately hip width and toes turned out slightly with the weight balanced evenly across them.
• Have knees pushed out to the sides inside the arms
•  Back arched completely
• Arms straight and elbows turned out to the sides
• Head and eyes forward
• Arms approximately vertical when viewed from the side.

Execution-

• Push with the legs against the floor to begin standing, maintaining approximately the same back angle until the bar is at mid- to upper-thigh.
• At this point, continue aggressively pushing against the floor and extend the hips violently, keeping the bar close to the body and allowing it to contact the hips as they reach extension.
• Once you have extended the body completely, pick up and move your feet into your squat stance as you pull your elbows up and to the sides aggressively to begin moving yourself down into a squat under the bar.
• Continue actively bringing the bar into the overhead position as you sit into the squat.
• Stabilize the bar overhead and then stand, keeping the bar overhead. Once you’ve stood completely with the bar in control, you can return it to the floor.

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Jamie Miller Personal Trainer
Aberdeen