Is there an exercise that can improve strength, power, agility, dynamic flexibility, coordination, balance, and overall athleticism, all while helping your deadlift and even adding thickness to your traps?
There sure is. Snatch!
Power is speed plus strength and there’s nothing like Olympic style weight lifting to build this type of explosive athleticism. The development of the coordinated triple extension also has a great transfer to athletic performance, so any lifter would be foolish not to include this in their program.
Unfortunately, some coaches and athletes shy away from the snatch out of fear of injury or due to a lack of knowledge or technique. It does take time and effort to learn these lifts, but the payoff is well worth it.
Implies the bar is lifted off the floor and received in the bottom of an overhead squat.
The bar is lifted off the floor with a snatch grip in front of the hips. The knees just forward, but the torso remains behind the bar. The bar is then explosively pulled into the overhead position. The body can receive the bar in a full or quarter squat.
The bar is lifted off the floor and received in a quarter squat overhead.
Hang Power Snatch
Implies the bar starts in front of the hips and is slid down below or just above the knees and is received in a quarter squat.
Olympic Lifting Shoes & The Hook Grip
O-shoes are the preferred footwear for the snatch as they provide a rigid platform to drive your feet into. The raised heel creates a slight anterior weight shift that allows for optimal balance during the snatch and clean lifts.
The hook grip takes a while to get used to, but it allows for more weight to be held in the long run. Initially, it sucks, but you’ll just have to grow a pair and get used to it.
To hook grip, grab the bar with an overhand grip; wrap your thumb around the underside of the bar, and then hook your fingers around your thumb.
Pulling Stance, Squat Stance & Snatch Grip
When performing the pull, the feet should be roughly hip-width apart – let’s call this pulling stance. The landing position, which we’ll call squat stance, should have your feet slightly wider than the pulling stance to allow for optimal balance when receiving the bar in a quarter or full squat.
Practice quickly manoeuvring from the pulling stance to landing stance with this drill: stand in the pulling stance, lift your feet off the ground a minimal amount and land in squat stance while dropping into a quarter squat. Don’t jump, just leave the ground and slide the feet out quickly.
Find your snatch grip by holding a bar with a double overhead grip. Slide your hands out until the bar rests at your hip-crease. Test this by flexing your hip. This position is an appropriate snatch grip to start with – slight alterations can be made later if needed.
With your snatch grip and your feet in the pulling stance, slightly push your knees forward, but keep your torso upright and behind the bar.
This is the most important position when learning the snatch. It’s the position that you’ll always go into at the top of the second pull. Learn and own this position. The only time the torso will be behind the bar during the snatch is at this moment.
Working on thoracic and shoulder mobility in your warm-up will help you achieve a nice snatch. Loosening up your hips will also do your snatch justice.
Barbell Complex Movement Prep
Perform 3-5 reps of the following exercises and perform 2-3 sets at the beginning of each workout. The more practice, the better!
Romanian Deadlift. With your snatch grip in your pulling stance, soften your knees and push your hips back while you hinge forward. Keep the bar close, your back tight, and shoulders set. Poke your chin forward and finish with the bar slightly below your knees.
High Snatch Pull. Slide the bar down your thighs to the top of your knees. Poke your chin forward and keep your back tight, chest out, and shoulders set, as in the Romanian deadlift. Snap your hip forward as you jump. Let your shoulders shrug and let your arms bend. Let your elbows drive up as your body goes into the scarecrow position.
Muscle Snatch. Perform the high snatch pull, but this time, let the bar continue upward and extend your arms to lock the bar overhead.
Overhead Squat. Finish your last muscle snatch and move your feet to squat stance. Perform deep ass-to-grass overhead squats. Keep the arms locked and keep the bar just behind your ears. Pull the bar apart to create stability in your shoulders.
Heaving Snatch Balance. Place the bar on your upper back and stand in pulling stance. Push your knees forward and drive the bar upward, all while transitioning into the squat stance and dropping into an overhead squat. Stick the landing and stay tight. Now perform an overhead squat from this position. Return the bar to the back and move your feet back to pulling stance.
Power Snatch. The snatch of the floor includes the firs pull, otherwise known as a snatch grip deadlift. Set up in pulling stance with a snatch grip. Keep your shoulders well over the bar. Do not pull the bar fast off the floor. Picture yourself accelerating the bar off the floor into the racked position.
From here, you’re familiar with the movement from practising the hang power snatch. Drag the bar up your shorts, find the pocket position and boom – the bar sails upward as you pull yourself under the bar.
Receive the bar with locked arms overhead in a quarter squat. Stand up and finish your feet together.
Snatch. Perform the same movements as in the power snatch, except this time, pull yourself under the bar and receive it with locked arms in a deep squat. Stand and finish with your feet together.
Congratulation, you just did your first snatch.