How To: Snatch - Cliffnotes

Floor to Knee

• Floor to Knees
• Shoulders and hips rise at same rate
• Shoulders above or slightly in front of bar
• Vertical/slightly back bar path
• Knees back/out out of the bar path
• Weight on Midfoot
• Strong Back

Around Knees

• Knees to base of thighs
• Lats actively sweep the bar back into the body
• Chest begins to rise
• Knees travel forwards under the bar
• Shoulders above bar
• Weight begins transferring to rear of foot

Thigh to Hips

• Bottom of Thighs to Hips
• Lats continue sweeping the bar into the lifter
• Knees and hips travelling forwards and under the bar
• Torso shifts to vertical or almost vertical
• Legs remain bent and loaded
• Shoulders above/slightly behind bar
• Weight shifts to rear of foot

Extension

• Hips to Extension
• Press and extend your legs violently against the floor
• Extend the hips violently, attempting to extend upwards, not thrust forwards
• Attempt to extend vertically, not backwards

Pull Under

• Pull violently against the bar
• Elbows above wrists
• Keep a close bar path by slightly pulling your elbows behind you
• As the bar travels above you, push upwards with your arms
• Spread the feet if required

Catch and Recovery

• Catch with feet flat on floor
• Deep Squat Position
• Upper back Strong and Stable
• Knees out
• Near vertical torso
• Rise whilst keeping hips in/low
• Hold overhead position for a few seconds