Snatch

Lifting a barbell from the floor to locked out overhead in one continuous movement using a wide grip. The power snatch is received in a partial squat, while the squat snatch is received in a full overhead squat.

Standard: A valid rep moves the bar from the floor to overhead in one motion and finishes standing tall with the bar locked out and hips, knees, and arms fully extended; a squat snatch receives below parallel while a power snatch is caught above parallel.

How to do the Snatch

1. Set up over the bar with a wide grip, hook grip, the bar over the mid-foot, and a flat neutral back.
2. Push through the floor to lift the bar, keeping it close and the shoulders over the bar.
3. As the bar reaches the hips, extend the hips and knees explosively to launch it upward.
4. Pull yourself under the bar and punch the arms to lockout as you descend.
5. Receive the bar overhead with active shoulders in a partial squat (power) or full overhead squat (squat snatch).
6. Stand to full extension with the bar locked out over the mid-foot to finish.

Common faults

• Bending the arms too early instead of finishing the drive with the legs and hips.
• The bar looping out in front rather than staying close and traveling vertically.
• Soft or bent arms in the catch, failing to lock out overhead.
• Losing the bar forward or backward from an unstable overhead position.

Scaling & progressions

• Reduce the load and drill positions with hang snatches and snatch pulls.
• Master the overhead squat before loading the full squat snatch.
• Practice power snatches before adding the full-depth receive.
• Use a PVC or empty bar to rehearse the turnover and overhead lockout.