Instructions
Preparation
- Stand over the barbell with the balls of the feet positioned under the bar hip width or slightly wider than hip width apart. Squat down and grip the bar with an very wide over hand grip. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar.
Execution
- Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees the back stays arched and maintains the same angle to the floor as in the starting position. When the barbell passes the knees vigorously raise the shoulders while keeping the bar as close to the legs as possible. When the bar passes the upper thighs allow it to contact the thighs. Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to pull up to the sides, keeping them over the bar as long as possible. Aggressively pull the body under the bar. Catch the bar at arms length while moving into the squat position. As soon as the barbell caught on the locked out arms in the squat position, squat up into standing position with barbell overhead.
Return
- Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) the bar from the completed position. This technique may be practiced to reduce the stress or fatigue involved in lowering the bar as prescribed. Use rubber weightlifting plates on a weightlifting platform if this unloading method is used (unless floor demolition is desired).
Classification
| Utility: | Power |
| Mechanics: | Compound |
| Force: | Pull |
Force (Articulation)
Dynamic
- Hip
- Knee
- Ankle
- Shoulder
- Scapula & Clavicle
Static
Comments
- The snatch is one coordinated, continuous movement executed with speed. The grip should be wide enough to allow for a full squat with the bar at arms length overhead. Do not jerk the weight from the floor; arise steadily then accelerate. The lift is complete when the bar is under control overhead. Also see slow motion side view and snatch still image sequences.