the competition snatch: floor to locked out overhead in one movement, caught
in the bottom of an overhead squat
the widest grip and the longest bar path in the sport, which is why it is the
most technical lift there is and the lightest of the two competition lifts
the catch is the lift: everything before it exists to get the bar high enough
and give you time to get under
Execution
Set up over the bar with your hands at snatch width, shins close and hips above
your knees. Brace your trunk and flex erectors.
break the bar off the floor and keep it close to your legs
drive your hips through as the bar passes mid-thigh
pull yourself under as the bar peaks, punching your arms to lockout
receive it overhead in the bottom of a squat, bar over your midfoot
stand up out of the squat with the bar locked
Missed snatches are usually a bar path problem, not a strength problem. If the
bar swings away from you, nothing you add to the pull will fix it.
Purpose
the competition snatch: floor to locked out overhead in one movement, caught
in the bottom of an overhead squat
the widest grip and the longest bar path in the sport, which is why it is the
most technical lift there is and the lightest of the two competition lifts
the catch is the lift: everything before it exists to get the bar high enough
and give you time to get under
Execution
Set up over the bar with your hands at snatch width, shins close and hips above
your knees. Brace your trunk and flex erectors.
break the bar off the floor and keep it close to your legs
drive your hips through as the bar passes mid-thigh
pull yourself under as the bar peaks, punching your arms to lockout
receive it overhead in the bottom of a squat, bar over your midfoot
stand up out of the squat with the bar locked
Missed snatches are usually a bar path problem, not a strength problem. If the
bar swings away from you, nothing you add to the pull will fix it.