Snatch

The snatch is a highly technical Olympic weightlifting movement that involves lifting a barbell from the ground to overhead in one explosive motion. It requires power, speed, mobility, balance, and coordination. This full-body lift is commonly used to develop athletic performance, strength, and explosive power.

How to Perform

1. Start with the barbell on the floor, feet hip-width apart, and grip the bar with a wide, overhand grip (snatch grip).
2. Keep your back flat, chest up, and shoulders slightly ahead of the bar.
3. Initiate the lift by driving through your legs and extending your hips explosively.
4. As the bar passes the hips, shrug the shoulders and pull yourself under the bar into a deep overhead squat.
5. Catch the bar overhead with locked arms and stand up fully to complete the lift.

Coaching Cues

• Keep the bar close to your body throughout the lift.
• Stay balanced over the mid-foot during the pull.
• Pull yourself under the bar quickly and aggressively.
• Lock out your elbows and stabilize the bar before standing.