The Snatch


How to Do

How to Do The Snatch

Each exercise 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 Snatch

Stand with feet shoulder width apart, in squatted position over the bar, maintaining a neutral spine.

Take a grip width that will allow the forearms to be perpendicular to the bar when the elbows are flexed at 90 degrees.


Snatch Movement

1. First Pull: Forcefully raise the bar from the floor to thighs, hips/knees slightly flexed, maintaining optimal alignment.

2. Second Pull: 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. Catch: 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. Downward Phase: A lower bar to chest then thighs under control, flex hips/knees, and return the bar to floor maintaining a neutral spine


Snatch Benefits

Exercise Aliases

How To Do Barbell Snatches, Olympic Snatch, Barbell Exercises


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