Snatch
Also known as: Barbell Snatch, Squat Snatch, Full Snatch, BB Snatch, Barbell Squat Snatch, Olympic Snatch, Barbell Snatches
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Take a wide grip so the bar sits in your hip crease when you stand, feet hip-width apart, bar over mid-foot.
- Lift the bar off the floor with a flat back, keeping it close to your shins.
- As it passes your knees, extend your hips, knees and ankles explosively.
- Pull yourself under the bar and catch it overhead with locked arms in a deep squat.
- Stand up with the bar overhead, then lower it under control.
Cues
- Keep the bar close; it should brush your thighs.
- Punch the arms up hard as you drop under the bar.
- Keep the bar over your mid-foot in the catch.
Common mistakes
- Swinging the bar away from the body with the arms.
- Catching with soft, bending elbows.
- Loading up before you can hold a deep overhead squat with an empty bar.
- Trying to save a missed lift. Push the bar forward and step back to let it drop.