The snatch technique is one of the hardest skills to master. It requires a good amount of flexibility, strength, power and technique to perform the full snatch properly. In this article we’ll go through how to master this olympic weightlifting lift in 5 ways.
1. Starting Position
Finding an optimal start position is crucial to making successful lifts because if you don’t start well, the lift is unlikely to end well.
You want to have the pressure in the middle of your foot, not on your toes or your heels but have the whole foot engaged.
Your shoulders should go right above the bar or slightly in front of the bar. This brings your hips to the right position, keeps your back flat, chest out and chin up. This is the best place to start from because you can engage your legs to lift the bar of the ground and pull the bar all the way up to your hips properly without it traveling dramatically forward of the floor.
Pushing the knees out at the starting position will allow you to keep the bar closer to your body and it’s easier to stay over the bar during the lift.
To find the right grip position for you, pick up an empty bar up and move your hands out so the bar sits right in front of the crease of your hips. There is where you want to have contact to get the best power out of the pull.
2. The Pull
After you’re set up in the start position, push from the ground with your legs, push the knees out and back for the bar to be able to pass them. When you get to the top of the pulling position right before you fully extending and get contact with the bar at the hips, your legs should be relatively straight, bar should be close, lats should be tight and your shoulders should still be above the barbell. A common mistake is to raise your hips too fast which will make the bar end up in front of you and will kill all the power you would have at the top.
There are 3 main things to focus on when getting into the explosion/ triple extension phase of the lift. The first thing is to be patient and stay over the bar as long as possible to make sure the bar gets right into the place where you need it to.
Secondly, what you need to focus on is to make contact with the bar by bringing your hips forward with the right timing to make it accelerate and get power to the lift.
Third, You’re not falling or dropping under the bar. Continue pulling the bar upward with the arms, bringing the elbows up and open up the hips.
4. The Turnover And Squat Under
So, after exploding from the hips, you still want to focus on keeping the bar close to your body and continue to extend as high as you can and bring your elbows up above the wrists. You don’t want to start leaning back at the top of the extension, it will not let you keep the bar close to your body.
When you’ve fully completed the extension you want to start moving under the bar. The hips are the first thing you want to dip down to the squat position, not the chest, that will make you fall forward.
5. The Catch
In the catch you want to focus on the wrist being bent backwards and the shoulders being internally rotated. Avoid external rotation of the shoulders which means that they’re turned forward and having the wrists straight will put you in an awkward, unstable and unsafe position that is not strong.
Locking the bar overhead in an internal position with your wrists bent backwards will put the bar in a great position behind your head
Also, your intent should be to land and connect with your hands and feet at the same time going into the squat snatch. When you land with your feet your arms should be locked out solid.