One of our most popular videos! Watch it and you'll see why. Here's a full video and audio analysis of the snatch in frame by frame breakdowns.
Start in the snatch position from the floor. With your feet hip width apart, turn your toes open 15-30 degrees. Grab the bar with your hook grip, and load yourself into your snatch pulling position. As you ascend, pull your knees back shifting the weight from the balls of your feet to your heels, all while staying over the barbell with the chest and lats. As you pass the knees, explosively bring the bar vertical up the legs and extend your hips, transitioning into your high pull. Reflex your knees and hips to full sit under the barbell in the squat. To increase your catching abilities, slide the feet open 1-3 inches, rotate the barbell to "snap yourself under the bar", forcefully extending the elbows and driving yourself under that bar.
This is the king of all snatch exercises. This exercise incorporates power, strength, mobility, and athletics in one fluid movement.
For beginners and intermediated looking to build a solid foundation for years to come, most repetitions are kept in the 2-5 range using loads of 60-85% of maximum. Additionally, it has be seen that for more advanced trainees, progressive peaking programs using 1-2 repetitions at 80-95% of maximum for 3-4 weeks are also beneficial leading up to competition and max testing. It is important to note that optimal bar speed and technique must stay constant regardless of load, therefore making the 75-85% of maximum range ideal for overall development.
This snatch complex is perfect for developing positional strength during the first and second pulls of the snatch, improved turnover and drop under the bar, and developing better overhead alignment in the catch of the snatch
This exercise is used to develop proper overhead mechanics and squatting technique on the catch of the snatch. This exercise is great to be used in skill development periods, strength development, or warm-up sessions
This exercise is used to develop speed under the barbell in the catch of the snatch. This exercise is great to be used in technique and speed development and/or warm-up sessions
This exercise is used to develop proper overhead mechanics and squatting technique in the catch of the snatch. This exercise is great to be used inoverload strength development and/or warm-up sessions
This exercise is used to develop maximal speed and proper overhead mechanics and squatting technique in the catch of the snatch.
This is an amazing snatch technique primer and speed developer for intermediate to advanced lifters. This exercise will develop confidence and speed under the bar, and will teach terminal full extension to a lifter in order to maximally recruit posterior chain and keep bar on a vertical force vector.
The muscle snatch variation is perfect for pre-liminary work sets and engraining technique. By negating the ability to "reflex" under the barbell after the second pull, you will develop the motor mechanics of standing up VERTICALLY through the bar to finish the pull with the leg drive, and seamlessly progress into the high pull.
This is a fundamental variation of the full snatch exercise. The main difference between this variation and the full snatch is the height in which the bar is received in the catch.
A full video and audio analysis of the snatch in frame by frame breakdowns.
This is great variation to develop strength and speed at different phases of the lift. Block training minimizes the stretch-shortening reflex in the posterior chain, forcing you to develop greater strength and acceleration. Additionally, the limited pulling capacities will force you to create greater speed under the bar in the catch.