Exercise Spotlight – Snatch

The Snatch is one of the Olympic Weight Lifting movements and is in my opinion the most technical single move that you can perform with a barbell. It is built on the foundations of the overhead squat and although it can be taught safely to beginners with the right instruction, I’ve marked this as an advanced exercise as you should have some level of strength and experience with resistance training before giving it a go.

It is an exercise that requires full body strength and co-ordination that can develop explosive power and athleticism. Variations of the snatch are often used in Strength and Conditioning programs for this reason. If you are just getting started with the Snatch then scroll to the bottom to download my free Snatch progressions handbook.
 
Exercise Suitability:
Beginners: ❌
Advanced: ✔️
 
 
What are the key technique points?

• Ensure you have a good understanding of the full movement (perhaps built up using my progressions) before training to perform this
• Maintain your back angle until the bar passes your knees while pushing your feet through the floor to generate power with your legs.
• As the bar reaches the hip (power position) think about jumping or exploding vertically upwards while trying to keep the bar moving in as straight a line as possible
  
• Secure the bar overhead by punching your hands up into the bar as your feet secure to the platform.

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Free Download: Snatch Progression Handbook

• 4 Step guide which builds your technique progressively using simple drills
• Video demonstrations for every drill for the more visual learners and for you to use as a reference point​

Click here now to download your free copy of my snatch progressions handbook.