How to Do
How to Do The Snatch
The snatch should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this exercise.
Beginning
Beginning Snatch
1. Stand with feet shoulder-width apart, in a squatted position over the bar, maintaining a neutral spine.
2. Take a grip width that will allow the forearms to be perpendicular to the bar when the elbows are flexed at 90 degrees.
Movement
Snatch Movement
1. Forcefully raise the bar from the floor to thighs, hips/knees slightly flexed, maintaining optimal alignment.
2. Perform explosive triple extension movement in the lower extremities and forcefully raise the bar to shoulder height, coordinating hip extension and shoulder/elbow flexion.
3. Pull body under bar, catch the bar overhead with fully extended elbows, neutral spine/neck/head, in a quarter squat. Extend hips, stand, and stabilize.
4. A lower bar to chest then thighs under control, flex hips/knees, and return the bar to floor maintaining a neutral spine
Benefits
Snatch Benefits
By limiting the amount of time and distance the lifter has available to get under the bar, the power snatch can be used to train speed and force production in both the second and third pulls. For lighter training days, it can also be used as a lighter snatch variation.
Exercise Aliases
How To Do Barbell Snatches, Olympic Snatch, Barbell Exercises.
