Basic Description of the Power Snatch: Moving the barbell from the ground to overhead in one movement, receiving the bar in an overhead squat
Performing the Snatch
- Feet under the hips with weight in the heels
- Barbell against the shins (same as deadlift)
- Grip is wide (same as overhead squat grip), overhand and ‘hooked’ (thumbs wrap around the bar and fingers over the top of the thumbs)
- Hips higher than knees, lower than shoulders
- Neutral spine
- Deadlift the bar from mid-shin to the hang position (mid thigh) where shoulders are still over the bar NOT behind
- Then JUMP aggressively allowing the elbows to naturally bend, staying higher than the barbell and keeping the bar as close to the body as possible
- At a moment of weightlessness, pull yourself into a overhead squat – arms locked out, armpits facing forwards, active shoulders over the heel of the foot in the frontal plane, crease of the hip below the knee and weight in the heels
- Once in the overhead squat, stand up to finish the movement while the bar is overhead
- Reset the bar to the set up
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