Snatch Technique & Tips

Mastering the Snatch technique is one of the most challenging skills to learn. It requires a lot of flexibility, power, strength and technique. Lack of any of these will eventually make your Snatch suffer due to the technicalities associated with this technique. However, with a fine mix of accuracy, right timing, mobility and strength, you can excel in this technique.

Introduction to Snatch Technique

When our coach first introduced the snatch technique, he broke it down to its simplest form. It merely involved you making a broad grasp on the barbell, then lifting it from the floor and locking it above the head without any pause or swaying of the barbell. It sounds easy for many. Again, if you use a PVC, then you are an expert.

Also, if you use an empty barbell, it can still work for you. However, adding some weight on the barbell makes it go out of order. In short, snatch technique is not as easy as it seems. Therefore, one must give this technique the commitment that it deserves.

Below are some of the errors people make when learning the snatch technique and how they can be solved.

Mobility and Motion Range as the key determinants of a good Snatch and Life

If this is in you, then it is an essential asset that should be worked on. On the other hand, if you do not possess this, work on it. In this case, commitment is the key to achieving this. If you feel like you do not know how to do it, then asking somebody who knows is the way to go.

Achieving the right weight requires a flexible, mobile and robust body. On the other hand, the lack of these three things is a recipe for disaster. Even with the world best coaches at your disposal, without mobility backed up by proper range motion, you may never master the snatch technique.

The Start

The snatch technique involves driving off the floor with legs and not pulling off the floor with your arms. In this case, the start of movement should originate from you, pushing away the floor with your legs.

At this point, you should use your hands to bring the bar closer to the body instead of yanking off the floor. Also, your elbows should remain straight and should not stoop below the knees, thighs or the thighs.

The arms should remain straight until the barbell reaches the hips. On reaching the hips, the hips should take over and push the bar upwards. The arms then stoop as a reaction to the momentum created by the bar.

Strong Squats

A strong squat is paramount to achieving a good snatch. For anyone who is still evading the squat Snatch, yet his mobility allows, then fear is his worst enemy, and he should face it. To establish a heavy and strong snatch, then you must be able to drop the body beneath the bar.


Variation helps in strengthening the different positions of the Snatch. Establishing a moderate to a strong three-position snatch technique is a bit difficult and helps train your body to start easy and stay strong at each level of the Snatch.

Also, attaining a snatch balance as well as overhead squats compliments each other. The same also applies to the snatch grip deadlifts. These three exercises can work magic in improving your Snatch.

From the 4 points highlighted above, we can say that indeed snatch technique is one of the hardest skills one can learn or even master. However, if the snatch technique is seamlessly executed, then it’s the most beautiful thing that one can achieve. And for you to excel in Snatch, here are some of the tips that can help you master your snatch technique.

Muscle Snatch

This is the most fanciful strength and position-building exercise that can help you learn how to maintain the bar close to your body as well as pulling it high. The setup for this kind of muscle snatch is the same as the typical Snatch and should therefore simulate the initial pull.

Snatch Deadlift

A nice snatch is supposed to originate from the bottom. Snatch deadlift helps imparts knowledge on how to properly position yourself during the first pull and develop the necessary strength in the lats and hamstrings to maintain the closeness of the bar with the hips.

Heaving Snatch Balance

Are you experiencing problems when it comes to the catch? Do you have a strong pull that is repeatedly lost at the bottom? In this case, a heaving snatch balance can help you learn how you can aggressively lock-out and promptness below the barbell. Before you start, the barbell should be on your back and then take a snatch grip. You are then supposed to wrap it up with a strong snap of the elbows followed by pressing up into the bar with a delighted chest.

Hang Snatch Pull

This snatch technique teaches us how to brush the hips and pulling up instead of bouncing the barbell out from the hips bringing about more of a swaying motion. Starting from the power position, shift to the hang while maintaining a delighted chest and the shoulders over the bar. It’s then followed by sweeping the bar up to thighs and wrap it up with a pop of the hips.

Trying some Overhead Squats with a Break

Some people usually do power snatch more times than they full Snatch. This may be associated with lack of comfort associated with the bottom position. This helps enhance your mobility as well as flexibility while teaching your body to remain strong in this position. When this is done especially with an empty barbell, it goes a long way in helping you learn more about the snatch technique.

Work on your Flexibility and Mobility

The flexibility and mobility of your body play a vital in your ability to master the snatch technique. Therefore, if you have a tight chest or low range of motion, the best thing to do is to take it positively and seek help or advice on how you can sort it out. Also, if you cannot squat to the maximum because you have a problem with ankle mobility, then you shouldn’t worry but put more efforts on enhancing your body’s mobility.

To sum it all, for you to improve your Snatch, you must be able to squat to depth without any form of straining effectively. You must also be able to grasp a barbell in the snatch grip way above your head while initiating your lats.

However, if your shoulders keep on rolling forward or the arms are bent, then you need to direct your attention on sorting out these issues before you think of lifting heavier. If you find yourself in this scenario, then it’s a clear indicator that your body requires some TLC. The whole process takes some time, and therefore you should be patient with yourself. This will not only help you become healthier and strong but also help enhance your Snatch in the long run.

The Irrefutable Health Benefits of Snatch

Snatch is a challenging exercise that requires a lot of commitment and may take years for one to master it completely. Regardless of its problematic nature, the health and body fitness benefits that come with Snatch cannot be ignored. Below are some of the major health benefits of Snatch.

Improved Proprioception

Proprioception can be defined as the awareness and alertness of the body when it is positioned in space. It does not only help in diminishing the risk of injuries like ankle sprains but also helps in enhancing brain function. According to a German study, subjects placed under sessions of balance training to enhance proprioception developed extra grey matter which is associated with enhanced memory, improved learning ability and attention span.

Improved Core Stability

As we all know, core stability is more crucial than core flexion, and you can achieve flexion by merely doing some crunches and sit-ups. However, with increased core stability, you become more efficient and your ability to avert force leakage during movement increases. This also makes it possible for you to resist flexion and force efficiently. Therefore, snatch proficiency, contrary to what many people believe can decrease the risks of experiencing back injuries.

Rapid Reflexes

Snatch is a rapid action where the lifter has the shortest moments to himself below the bar at the same time, jumping below it to catch it before it suddenly accelerates to the floor. In this case, the body learns how to respond to the risk of hefty weight dropping quickly. The skills acquired are then transferred to other areas such as boxing or football.

Increased Force Production and Explosive Power

The ability to generate force is essential. For example, the ability to produce force enables an athlete to move weight rapidly, and in a coordinated way. This means minimal fatigue and increased power.

Faster Sprinting

Athletes who do perform snatches can easily produce high rates of force progression. The movement then converts into a high rate of acceleration. This explains why Weightlifting in Olympics is part of the training programs for runners.

Snatch in Higher Vertical Jumps

Box jumps are a fantastic sport to watch and play. However, for those who prefer advanced vertical jumps, then practicing snatches is compulsory. In this case, Snatch includes jumping with significant resistance, thus providing a superior stimulus compared to plyometric workouts alone.

Enhanced Coordination and Capability to Change Direction

Snatch significantly contribute to the athlete’s ability to change direction, accelerate or decelerate. The athlete develops sprightliness, linear as well as multidirectional speed which makes it possible to produce an athlete who is exceedingly light when running regardless of his or her body weight.

Increased Kinetic Chain Harmonization and Motor Unit Conscription

The muscle fiber in our body is a component of a motor unit, whereas the central nervous system is the command center. The Central Nervous System is trainable, and in this case, Olympic lifts teach it to release the highest number of motor units within the shortest time possible. On the other hand, the kinetic chain points out to a grouping of several sequentially arranged joints comprising of an intricate motor unit. Different sports require a kinetic chain that fires and operates well.

Incorporation of Snatch in other Sports

Due to the numerous benefits associated with Snatch when it comes to athletics, Snatch has become a mandatory requirement for the other sports. This is due to its ability to produce vast amounts of power even at high speeds. Therefore, snatch is essential in games that require strong and powerful body movements such as sprinting, jumping, throwing to mention but just a few.

Enhanced Body Composition

When it comes to muscle building and losing fat, there is a glaring dissimilarity between powerlifters and Olympic weight lifters. The snatch technique requires intense speed and consumes a lot of energy. Therefore, it can easily accelerate the body metabolism and burning of fats.

Improved Body Posture

Snatch is known to help one achieve a posture that can only be compared with that of a military man. It includes retracted shoulders, straight back, tight core as well as improved back health.

Improved Flexibility and Mobility

Snatch technique is the only definitive test of mobility and body flexibility. It easily challenges the body range of motion in all the body parts such as the hips, ankles and shoulders. A nice squat or strict press does not necessarily transform into a perfect snatch. A perfect snatch means that you have acquired the highest crests of mobility. Therefore, through proper snatch training, all the other body movement problems are solved.

Improved Lat Strength

As a result of its overhead nature, people tend to have a misapprehension that Snatch is mostly a pressing workout. However, this exercise revolves around the pull. The lift requires you to pull the bar hard towards you. This completely engages the lats, and after the bar is overhead, it becomes an excellent isometric workout for lats.

From all this, we can therefore say that indeed Snatch is difficult, yet recompensing, lift to learn. It takes time, sacrifice and commitment to master the proper technique. Getting instructions from a professional coach can go a long way in helping you master this technique. It also helps in lessening the risk of injuries associated with this training.

Leave a Reply

Your email address will not be published. Required fields are marked *