From the BlogNew Here?

So you want to learn how to snatch

February 25, 2013 By 7 Comments

Learn how to snatch So you want to learn how to snatch

So you want to learn how to snatch…well, maybe you do. Either way, after you read this article not only will you want to learn how to snatch (if you don’t already), you will also know how to effectively snatch.

The snatch, as complicated as it may be, is rather simple. It is a lift from ground to overhead, in one fluid motion. But performing the snatch, and talking about the snatch, are completely different.

But first…why should you snatch? Unless you are into Olympic weightlifting or CrossFit, you probably have little experience with the snatch.

  • First, my disclaimer, I even threw in s similar disclaimer in One Man One Barbell, in the chapter where I teach the snatch. Olympic weightlifting is complicated, so becoming an expert by reading a post or trying it a few times won’t cut it. It will take multiple articles read, videos watched and months of practice to master the snatch.

Reasons you SHOULD snatch…

If you have any doubts as to which muscles the snatch works or whether or not it is functional, please watch this video. [Watch on Vimeo]

  • It’s functional -The snatch is an explosive jumping movement capable of adding serious muscle to your frame while still being completely transferrable to life, as a functional movement.
  • It makes you quicker, stronger, faster and more flexible.
  • It’s crazy fun!
  • It will make others in the gym look at you like a crazy person. If you get looks, just say, “Do you mind…I’m becoming a better human right now.”

My story

Strip So you want to learn how to snatch

I am just now getting to where I feel like I “should” be (my standards) in the snatch, and I still have a ways to go…recently just hit 215 lb and even got 225 overhead, but that has come with A LOT of hard work.

But I was stuck at 165 forever…And the only reason I could even snatch 165 was because of how strong I already was, I wasn’t good at the movement at all.

But just like everything else in fitness, I went back to the drawing board, focused on learning it correctly and executing it as perfectly as possible.

It wasn’t until then that things started to click. I actually starred hitting PR’s weekly once I focused on being a student of Olympic Weightlifting.

So here is what I did…

Step 1: Focus on Mobility 

Kelly 0389 So you want to learn how to snatch

I want you to try something for me…

  • Grab a PVC pipe or broomstick and put it over your head.
  • Now squat down holding it overhead, butt should be sitting on your heels, or pretty dang close.

Is this difficult for you already?

  • Now take notice of your knees, they better not be over your toes at all.
  • Hold this position for 5 minutes without moving.

Can you?

For a lot of people, the answer is, No.

So if this position is difficult for you, do you think taking 100+ pounds in an explosive fashion from ground to this position, then squatting to stand with it overhead, is where you should start?

Probably not.

Your first step needs to be mobility. You need to become flexible to correctly perform flexible movements. I don’t have a specific stretch or exercise for this either. You need to be flexible in the hips, quads, hamstrings, glutes, shoulders, chest, biceps…need I go on…

My recommendation:

This was/is a project in which Dr. Kelly Starrett did an episode each day for 365 days to make you more mobile. Personally, I think the site is kind of unorganized, so to start from episode 01 and move through, just use the search box on the side bar of his site and type in “episode 01″, “episode 02″, etc. for each episode.

Get mobile!!

Step 2: PVC, Broomsticks and Coach B 

172137977 e3b9f6eb77 z So you want to learn how to snatch

Alright, you are getting more mobile, so now we can work on the snatch. But let’s practice the smart way…

  • PVC Only.
  • Broomstick acceptable too.

Now, you will do the Coach B warm-up everyday. If you do not snatch regularly, it is in no way going to come naturally, so you will need to develop the muscle memory. Coach B’s warmup will help you do this.

Coach Burgener Warmup [Watch on YouTube]

After you get comfortable with this warm-up, then you can try it with weight and actually start to snatch. I would still recommend doing full snatches with PVC or just the bar for a while before getting to the heavy stuff.

Step 3: The Snatch

Broken down simply:

Feet

  • Jumping position, how you normally jump, if not slightly narrower. 
  • Feet under hips.

Grip

  • Wide.
  • Wide enough to make the bar about 6-8″ over your head.

Snatching

  • Explode up and have the bar trace your body, never outward, the bar should be moving upward.
  • Elbows high and outside
  • Feet will rise to your toes from the power of the movement – as if you were jumping.

Landing

  • Landing position will be slightly wider than your initial jumping position.
  • Catch the weight on the heels
  • Chest will be upright and your back will be in a solid position.
  • Legs will be bent and you should be in a full squat with the bar overhead.
  • Now stand up!!

It’s that easy icon smile So you want to learn how to snatch

Good luck learning and executing the snatch!!

Oh and watching it in slow motion helps too, watch a snatch in slow motion here.

-Jerred

photo, photo

Filed Under: Fitness Development, OnRamp

  • Pingback: Tuesday 20130226

  • Klinger

    That’s the link to the Part 1 for Mobility WOD. His website is a disaster for finding info.

    • Klinger

      Joo sneaky bugger – your Mobility article already had a composite playlist with all of his stuff. You should pop that link here =P

  • http://www.facebook.com/giovanni.dematteis.58 Giovanni de Matteis

    Why do you say “Now take notice of your knees, they better not be over your toes at all.”. What if I have really long femurs? It’s not a question of proper form or mobility. Your anthropometry will determine your bottom position. Furthermore if you have really flexible ankles and long femurs, guess what, your knees will be significantly past your toes. And no, this is not bad for the knees.

    • http://endofthreefitness.com/ Jerred

      Hey Giovanni, you’re right!! With all of the exceptions listed you can certainly have your knees over your toe. In fact, many professional Olympic lifters will have knees go over their toes in some cases, and like you said people with long femurs/flexible ankles. But that certainly is not the majority.

      However, that statement was not an “enduring truth”. It is from my experience, coaching a new person, this is about learning not the exceptions. When I do that drill with a new client or athlete their knees go over their toes, not because they have flexible ankles, long femurs, or such perfect form and mobility that it is ok.

      Nope, their knees go over their toes because they are leaning forward, putting unnecessary tention on their knees, applying no weight to their heels and are generally caving inward.

      That drill is designed to get people to drive their knees outward and to put weight on the heels. It has worked in my experience, and that is how I like to coach it.

      But thanks for your input!

      • http://www.facebook.com/giovanni.dematteis.58 Giovanni de Matteis

        Makes sense. A lot of people tell me that my form is off and I need to work on mobility. I’ve done my USAW Level 1 course with Pendlay, a lot of lifters have knees pass toes in the squat, clean, snatch, etc. The only time I don’t is with the low bar back squat.

        • http://endofthreefitness.com/ Jerred

          Yea you brought up a really good point. Most of the athletes I train in person are very similar to my size and height, and that drill works well with most females. But I do have a buddy who I train with who is pretty tall and he has perfect mobility, and his knees go over a little.

          After a certain point it comes down to feel. If you aren’t putting that pressure on your knees in the bottom position and your shins always go vertical when you stand up, these kind of rules and drills no longer apply.