Snatch

Technique

How to perform Snatch

1. Set the bar close to your shins and take a wide overhand or hook grip that places it near the hip crease when standing with straight arms.
2. Bend your knees and hips into the snatch start, brace your trunk and balance over your whole feet.
3. Lift the bar close to your legs, keeping your back angle approximately steady until it passes the knees.
4. Extend your hips and legs rapidly to accelerate the bar upward, allowing the heels to rise with the drive.
5. Pull yourself under the rising bar and move your feet into your receiving squat stance.
6. Receive it overhead with straight elbows as you settle into a controlled full squat.
7. Stand with the bar stable overhead, then return it to the floor using your practiced reset.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Trapezius.