The Snatch

Basic Description of the Power Snatch: Moving the barbell from the ground to overhead in one movement, receiving the bar in an overhead squat

This is a gif animated image of an athlete performing a squat snatch

Performing the Snatch

  1. Feet under the hips with weight in the heels
  2. Barbell against the shins (same as deadlift)
  3. Grip is wide (same as overhead squat grip), overhand and ‘hooked’ (thumbs wrap around the bar and fingers over the top of the thumbs)
  4. Hips higher than knees, lower than shoulders
  5. Neutral spine
  6. Deadlift the bar from mid-shin to the hang position (mid thigh) where shoulders are still over the bar NOT behind
  7. Then JUMP aggressively allowing the elbows to naturally bend, staying higher than the barbell and keeping the bar as close to the body as possible
  8. At a moment of weightlessness, pull yourself into a overhead squat – arms locked out, armpits facing forwards, active shoulders over the heel of the foot in the frontal plane, crease of the hip below the knee and weight in the heels
  9. Once in the overhead squat, stand up to finish the movement while the bar is overhead
  10. Reset the bar to the set up

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