Snatch

How to Properly Perform a Snatch

  • Hip-width stance
  • Hands wide enough that bar rests in crease of hips when legs and hips are extended
  • Hook grip on the bar
  • Shoulders slightly in front of the bar at set-up
  • Lumbar curve maintained
  • Hips and shoulders rise at the same rate
  • Then hips extend rapidly
  • Heels down until hips and legs extend
  • Shoulders shrug, followed by a pull under with the arms
  • Bar is received at the bottom of an overhead squat
  • Squat complete at full hip, knee and arm extension with the bar over the middle of the foot