Videos
Instructions
- Stand with feet hip-width apart and barbell over midfoot.
- Grip the bar with a wide hook grip and set back tight.
- Pull the bar explosively from the floor, keeping it close.
- Extend hips, knees, and ankles in a powerful triple extension.
- Drop under the bar quickly into a full overhead squat position.
- Stabilize the bar overhead with locked arms.
- Stand up fully to complete the lift.
Technical Tips
- Keep your back flat and chest up throughout the pull.
- Use your hips to generate most of the power.
- Keep the bar path as vertical as possible.
- Secure a strong overhead lockout with active shoulders.
Breathing Tips
- Inhale and brace before the initial pull.
- Hold your breath through the explosive movement.
- Exhale after stabilizing overhead or during recovery.
Medical restrictions
- Shoulder impingement or instability
- Lower back injuries
- Knee joint issues
- Wrist mobility limitations
The snatch is a dynamic Olympic weightlifting exercise that involves lifting a barbell from the ground to an overhead position in one explosive movement. It develops full-body strength, power, coordination, and mobility. This compound lift is essential in athletic training due to its high demand on neuromuscular efficiency and speed. The snatch emphasizes rapid hip extension, explosive force transfer, and stability in deep squat and overhead positions, making it ideal for improving athletic performance and functional strength. It is particularly effective in enhancing proprioception, balance, and flexibility. Due to its technical nature, mastering the snatch requires focused practice, proper progression, and often coaching. When performed correctly, it activates multiple muscle groups including the posterior chain, core, shoulders, and legs, offering a comprehensive strength and conditioning challenge suitable for advanced practitioners.
What muscles does the snatch work the most?
The snatch primarily targets the back, quadriceps, and glutes, while also engaging the shoulders, core, and posterior chain for stability and power.
Is the snatch a good exercise for building strength?
Yes, the snatch is excellent for building full-body strength, especially explosive power and stability, making it a staple in Olympic lifting and advanced strength programs.
How is a power snatch different from a snatch?
A power snatch involves catching the barbell in a higher position (above parallel squat), while the traditional snatch finishes in a deep overhead squat.
Can beginners perform the snatch?
The snatch is an advanced lift and generally not recommended for beginners without proper technique instruction and progression.
Is the snatch used in CrossFit?
Yes, the snatch is widely used in CrossFit for developing explosive strength, speed, and athletic coordination.