Thursday, February 25, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Calisthenics Abs Workouts

    Savage Calisthenics Abs Workouts For Beast Gains (All Levels)

    Jay Cutler Upperbody Workout

    Jay Cutler Shares His Express 30 Minute Arm Workout (VIDEO)

    Can You Do Squats and Deadlifts

    Can You Do Squats and Deadlifts on The Same Day? 

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Loose Skin After Weight Loss

    How To Say Goodbye To Loose Skin After Weight Loss

    High-Calorie Low-Carb Foods

    11 High-Calorie Low-Carb Foods to Include in Your Diet

    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    How To Do Dead Hangs

    Dead Hangs: Muscles Worked, How-To, Benefits, and Variations

    Leg Extension Alternatives

    The 13 Best Leg Extension Alternatives for Quads Size and Strength  

    Samir Bannout

    The 10 Best Exercises for Stronger Rhomboids

    Chin Up Hypertrophy Guide

    The Chin-Ups For Size and Strength Guide

    Leg Curl Alternatives

    The 15 Best Leg Curl Alternatives for Stronger Hamstrings

    Dumbbell Reverse Wrist Curl Exercise Guide

    Dumbbell Reverse Wrist Curl Exercise Guide and Video

    Kroc Row Guide

    Kroc Rows: Muscles Worked, Benefits, How-to, and Alternatives

    Dumbbell Reverse Fly Exercise

    Dumbbell Reverse Fly Exercise Guide and Videos

    How to do Lunges

    The Ultimate Guide to Lunges: Muscles Worked, Benefits, How-to, and Variations

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Best Olive Leaf Extract Supplements

    Top 13 Best Olive Leaf Extract Supplements of 2021

    Best SAM-e Supplements

    Top 10 Best SAM-e Supplements of 2021

    Best Beef Protein Supplements

    Best Beef Protein Supplements Reviewed and Ranked

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Calisthenics Abs Workouts

    Savage Calisthenics Abs Workouts For Beast Gains (All Levels)

    Jay Cutler Upperbody Workout

    Jay Cutler Shares His Express 30 Minute Arm Workout (VIDEO)

    Can You Do Squats and Deadlifts

    Can You Do Squats and Deadlifts on The Same Day? 

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Loose Skin After Weight Loss

    How To Say Goodbye To Loose Skin After Weight Loss

    High-Calorie Low-Carb Foods

    11 High-Calorie Low-Carb Foods to Include in Your Diet

    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    How To Do Dead Hangs

    Dead Hangs: Muscles Worked, How-To, Benefits, and Variations

    Leg Extension Alternatives

    The 13 Best Leg Extension Alternatives for Quads Size and Strength  

    Samir Bannout

    The 10 Best Exercises for Stronger Rhomboids

    Chin Up Hypertrophy Guide

    The Chin-Ups For Size and Strength Guide

    Leg Curl Alternatives

    The 15 Best Leg Curl Alternatives for Stronger Hamstrings

    Dumbbell Reverse Wrist Curl Exercise Guide

    Dumbbell Reverse Wrist Curl Exercise Guide and Video

    Kroc Row Guide

    Kroc Rows: Muscles Worked, Benefits, How-to, and Alternatives

    Dumbbell Reverse Fly Exercise

    Dumbbell Reverse Fly Exercise Guide and Videos

    How to do Lunges

    The Ultimate Guide to Lunges: Muscles Worked, Benefits, How-to, and Variations

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Best Olive Leaf Extract Supplements

    Top 13 Best Olive Leaf Extract Supplements of 2021

    Best SAM-e Supplements

    Top 10 Best SAM-e Supplements of 2021

    Best Beef Protein Supplements

    Best Beef Protein Supplements Reviewed and Ranked

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Training Training Exercises

Snatch Exercise Guide: Muscles Worked, How-To, Common Mistakes and Variations

Here’s everything you need to know about the snatch.

Matthew MagnantebyMatthew Magnante
March 23, 2020
Snatch Exercise Guide

Snatch Exercise Guide (Image Source: CrossFit Games)

  • 24shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

The snatch is an effective movement commonly performed in Olympic Olympic style training and competition. You need full-body coordination, stabilization, mobility, strength, explosiveness, and perfect technique to master this lift.

And if you can get the movement down, you’ll not only master a unique exercise but the snatch works many muscles, in addition to there being plenty of athletic and functional carryover.

So, here’s a guide where we’ll explain the important details of this incredible movement and by the end, you should be able to incorporate it into your training or improve upon your current snatch training…

What’s The Snatch?

The snatch is one of two Olympic lifts along with the clean and jerk. But it’s not the typical exercise you’d see in most gyms. However, even if you’ve never seen it done in person, you’d quickly recognize the distinct movement which involves pulling a barbell off the ground and overhead into a squat position before standing completely straight up.

Muscles Worked

Since the snatch is a full-body movement, most muscles are involved from getting the bar off the ground and over your head.

Muscles involved include…

  • Legs
  • Glutes
  • Core
  • Back 
  • Shoulders
  • Arms
  • Upper chest

Snatch Step-By-Step Instructions

There are six phases to the snatch which we’ve detailed but here’s a perfect video example of how it’s done…

The Setup

To be able to complete the snatch from the floor to overhead, well… it all starts with the setup.

You want to be close to the bar with a hip-width stance. Grip the bar relatively wide about halfway between your shins and the plates (or a little wider) with arms fully extended. Keep your chest up and shoulder blades retracted.

Your shoulders and knees should be positioned over the bar (very important for the pull) but your upper legs should be about parallel to the floor. Keep your weight distributed over your midfoot to prevent leaning forward or back and to be able to drive upward effectively. 

1. First Pull

Successfully executing this portion of the movement is crucial because you’ll need to generate enough power up through the kinetic chain while utilizing all necessary muscles and proper body mechanics.

The first part of the snatch is similar to a deadlift but using a wider grip and having a slightly different body position. You don’t want to pull the bar into your body but in a straight line.

2. Transition

As you pull the bar upward and extend the hips, you’ll have to move your knees backward to allow the bar to move in the intended path but it’s important to rebend your knees slightly to generate power for the transition.

When the bar reaches your hip crease, it’s time to launch it upward by thrusting your hips into full extension while simultaneously performing the second pull.

Your hips and knees should reach full extension as your feet leave the ground and you’ll shrug your shoulders to help pull the bar overhead.

3. Second Pull

The second pull occurs during the transition when the bar is launched upward. The elbows should move upward close to the body and back during the pull while your feet should be entirely off the ground during the high pull. You’ll need to have some explosive power in this phase in order to pull yourself under the bar efficiently. 

4. Turnover

This is the part where you turn the movement over into the overhead position which requires your arms to be completely extended and elbows high so that the bar is positioned as high as possible. As the bar extends overhead, your feet should plant firmly on the ground so that you can effectively squat down immediately and pull yourself under the bar to get into a squat position for the catch.

Your shoulders should be retracted with your arms back and pretend to pull the bar apart as you transition into the catch.

5. Catch

The catch is the final position in the bottom of a squat and bar overhead. Shoulders should be slightly externally rotated and wrists back and straight.

6. Recovery/Overhead Squat

The recovery is the last part of the snatch where you stand up completely (overhead squat). The bar should remain over the feet and some people even use a bounce from the catch to stand straight up.

Snatch Exercise
Snatch Exercise

Snatch Progression

Here are some basics of the snatch progression which will allow you to perform one step at a time before attempting the full snatch. 

Squat proficiency

Before you can do a snatch you must be able to perform a squat. Now sometimes ankle and hip mobility can be an issue during the squat but this is something you’ll have to address before attempting the snatch. 

Starting position

Once you have the squat down, you can then start to practice the snatch with just the bar. Refer to the setup for the starting position basics. 

First pull

The next step you can do for a progression is to practice driving your midfoot and heels through the ground while moving your knees back and keeping your shoulders over the bar. Just practice pulling the bar to your hip crease until you think you’re ready to move on.

Transition and second pull

Now you can be a little more explosive for the transition and second pull phase. For this part of the progression, you’ll perform the first pull but then you’ll thrust your hips up and perform the high pull. Your elbows should come up high and outside.

Power snatch

The power snatch is essentially a high pull with a catch and a very shallow squat with not much bend in the knees (see variations for an example).

Snatch w/ squat

You can now try to do a deep squat in addition to the previous progressions. So, perform the snatch and try your best to slowly lower into the bottom of the squat position as soon as the bar reaches overhead. Then, drive yourself upward through your heels and midfoot. 

And that’s it. Practice the progression as many times as needed before you attempt the snatch. 

3 Common Mistakes in Snatch Exercise

1. Pressing the bar overhead

The snatch should not involve an overhead press. Each step from the floor to the hip thrust and pull should launch the bar overhead. And this is why it’s especially important to have a good setup and proper technique throughout the entire lift.

But sometimes a lack of shoulder mobility can result in forcing the weight overhead without proper technique and this is a bad idea as it can put a lot of pressure on your lower back. 

So, this is something you’ll have to work on in your spare time. But we’d also recommend lightening up the weight if this is the case.

Another tip is to pretend you’re pulling the bar apart which will create better shoulder stability to handle the weight overhead. Not keeping your shoulder blades back will cause your shoulders to roll forward which is not good for the joint or for the movement.

2. Not keeping the bar close Enough

You will not be able to efficiently perform the snatch if the bar is not close to your body during the pull upward. Although, you shouldn’t pull the bar into your body like the deadlift. But remember to lift your elbows straight up and back to prevent the bar from moving too far away from your body which would make it very difficult for you to complete the lift.

3. Landing too wide

Another common mistake is landing with your feet too wide as foot position is crucial for effectively executing the catch in a low position. Too wide and you’ll have trouble getting below the bar and finishing off the movement. 

So, your feet should be about slightly wider than hip-width.

Snatch Exercise Variations

The following snatch variations will help you to improve certain points in the snatch to better perform the movement. We’ve only listed a few but there are many different variations. 

Power snatch

The power snatch is very similar to the basic snatch except you have to catch the bar with your legs above parallel and your squat is shallow. 

Hang snatch

The hang snatch involves performing the snatch from an upright position rather than from the floor so that you perform the movement from the power position.

Muscle snatch

This variation starts from the floor and ends in the overhead position but there’s no second bend in the knees. Keep your elbows nice and high to efficiently lift the bar overhead.

Slow pull snatch

As you probably guessed, this variation will be in slow motion but it’s very beneficial for teaching the lifter to always maintain perfect technique. You start out slow until the bar reaches the hips, then you’ll explode as usual.

Tall snatch

There’s no momentum used in the tall snatch. You’re simply improving your ability to pull yourself under the bar quickly which is an important aspect of the full snatch. 

 

Frequently Asked Questions (FAQs)

What is the snatch lift?

The snatch is one of two Olympic lifts that involves pulling the barbell from the ground to overhead of which you’ll end up in the bottom of a squat position before standing up while the weight remains held overhead.

What are the benefits of the snatch?

The snatch is a very useful lift that builds strength, muscle size, explosiveness, and full-body coordination.

What muscles does the snatch work?

The snatch works several muscles as it requires full-body involvement. The muscle worked include…

  • Legs
  • Glutes
  • Core
  • Back 
  • Shoulders
  • Arms
  • Upper chest

Is the snatch hard to do?

As with any full-body, explosive lift that requires coordination, the snatch takes time to perfect. It’s best to practice with only a barbell to get the technique down before adding weight which makes the movement more challenging.

Wrapping Up

The snatch is a bit off-kilter from the lifts you may be used to doing but it’s unique in that you have to be proficient in many aspects of certain body mechanics to do it successfully. 

Practice with just a bar if you’re completely new to exploring the snatch and utilize the listed variations to help you improve the lift in its entirety.

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
  • 24shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

We respect your privacy and take protecting it seriously

Categories: CrossFit Training Training Exercises Weightlifting
Tags: CoreCrossfitGuideSnatch ExerciseSnatch Exercise Guideweightlifting
Previous Post

Thor Bjornsson Smashes 220lb Incline Dumbbell Press For New PR

Next Post

Jackson Powell, 17-yo Powerlifter, Destroys Huge 675lb Front Squat

Matthew Magnante

Matthew Magnante

Matthew Magnante is the senior writer for Fitness Volt. He has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, and always working to improve overall.

Related Posts

Mat Fraser 1
CrossFit

Mat Fraser Gives Fans A Tour Of His Epic Home Gym (VIDEO)

Sam Briggs Transformation
CrossFit

Transformation: Sam Briggs – Before and After CrossFit, Plus Workouts

Noah Olsen
CrossFit

Transformation: Noah Ohlsen — Before and After CrossFit, Plus His Workouts

Brooke Ence Transformation
CrossFit

Brooke Ence Transformation – Before and After CrossFit

Crossfit Games 1
CrossFit

2021 CrossFit Games Semifinal Event Partners Revealed

Kari Pearce Transformation
CrossFit

Kari Pearce Transformation – Before and After CrossFit

Best Chin-up And Pull-up Variations
Training Exercises

The 21 Best Chin-Up and Pull-Up Variations for a Bigger and Stronger Back

Sara Sigmundsdottir Transformation
CrossFit

Sara Sigmundsdottir: Her Transformation Before and After CrossFit

Crossfit
CrossFit

Top Six CrossFit Athletes to Watch in 2021

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Dorian Yates

Dorian Yates Shows Off His Amazing Physique at 58 Years Old

TDEE Calculator

TDEE Calculator: Find Total Daily Energy Expenditure

Jay Cutler Upperbody Workout

Jay Cutler Shares His Express 30 Minute Arm Workout (VIDEO)

Optavia Diet Review

Optavia Diet Review: Is It One Of The Best Weight Loss Programs?

Cory Everson Ms. Olympia

Cory Everson: The Greatest Female Bodybuilder And Ms. Olympia Champ Of All Time?

Mat Fraser 1

Mat Fraser Gives Fans A Tour Of His Epic Home Gym (VIDEO)

Athleticon

Athleticon Delayed Until April 2022 After Olympia Scheduling Conflicts

Antoine Vaillant

Antoine Vaillant Hospitalized With Ankle Injury, Required Epidural

Recent Reviews

Best Olive Leaf Extract Supplements

Top 13 Best Olive Leaf Extract Supplements of 2021

Best SAM-e Supplements

Top 10 Best SAM-e Supplements of 2021

Best Beef Protein Supplements

Best Beef Protein Supplements Reviewed and Ranked

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Write For Us
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

54233