Barbell Snatch

Technique

Grip the bar very wide and pull it from the floor in one continuous motion, extending your hips explosively as the bar passes your thighs. Pull yourself under the bar quickly, catching it overhead with locked-out arms in a full squat. Stand up to complete the lift, keeping the bar stable overhead. This is a technical lift best learned with light weight first.

Steps

1. Set the bar over your midfoot and take a wide grip with your back flat.
2. Push through the floor while keeping the bar close to your legs.
3. Extend your hips, knees, and ankles explosively as the bar reaches your upper thighs.
4. Pull under the bar and drive your arms to lockout.
5. Receive the bar in a full squat with it balanced over your midfoot.
6. Stand upright while maintaining a stable overhead position.

Common mistakes

• Letting the bar drift forward away from the body
• Bending the arms before completing hip extension
• Allowing the hips to rise faster than the shoulders off the floor
• Catching the bar with soft elbows or an unstable overhead position

Variations

• Hang snatch
• Power snatch
• Block snatch
• Deficit snatch

FAQ