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You are here: Home / Exercises / Beginner’s Guide to Olympic Lifts Part II: Snatch

Beginner’s Guide to Olympic Lifts Part II: Snatch

September 23, 2015 by Adria Ali Leave a Comment

In part one of this series we learned how to get started on the clean and jerk.  In this second part, we take on the other lift in Olympic Weightlifting: the snatch.  The snatch is not the easiest lift to learn, but with consistent practice it can be an effective and rewarding addition to your fitness routine.  Like with the clean and jerk, standing presses, squats/deadlifts and clean-deadlift-shrug are good foundation exercises to master as you learn proper snatch technique.  Similar to the clean and jerk, studying photos and videos will help, but you have to grab a bar and practice to master these lifts.  Don’t forget to do a thorough warm-up and light stretching with particular attention on the shoulders and hips.  Ramping up is also one of the best ways to prevent injury and increase explosive strength!

Make sure your watch the beginners guide to Olympic lifts below.

 

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Beginners Guide to Olympic Lifts – Doing a Snatch

  1. Squat down and grasp the barbell with your hands about 6-8 inches wider than your shoulders. (experiment to find the exact grip for you) Feet should be spaced shoulder width apart.
  1. With head up and flat back lift the weight by standing up. As the bar reaches your thighs accelerate the bar by extending your body, rising up on your toes and pulling on the bar forcefully.
  1. When the bar reaches your chest start to change direction into a squat (at full speed this amounts to a little hop)
  1. As the bar passes your head flip your wrists over pulling the bar to lock out above your head. Allow yourself to sink under control into a full squat.
  1. Stand up deliberately with the weight over your head/arms fully extended.
  1. Take a deep breath and lower the barbell under control to the floor. (as with the clean and jerk, if you are using a lifting platform and bumper/rubberized plates you can drop the weight to the floor)

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The Beginner’s Guide to Olympic Lifts 

Snatch

 

Crossfit has hit the fitness scene and become an immediate hit all over the world.  Among some of the most effective exercises in Crossfit are the inclusion of Olympic lifts.   If you’re already a “crossfitter” then you know this.  If you are thinking about taking CrossFit in the future, this information on the beginners’ guide to Olympic lifts will be an invaluable piece of information.  This guide will also help fitness enthusiasts to critique their form and improve the benefits that Olympic lifting can provide.  Make sure you share it with your fellow workout buddies and cross fitters all over the world!

 

Already a Crossfitter?   Read this hilarious guide by Buzzfeed, “20 Ways to Know You’re a Crossfitter.”

 

Mike Phelps

 

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Filed Under: Exercises, Today's Tip Tagged With: beginners guide to Olympic lifts, crossfit exercises, crossfit lifts, fitness, fitness tips, guide to crossfit exercises, Olympic lifts, snatch

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

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