Snatch
Snatch is a olympic weightlifting - squat snatch exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Biceps brachii, Gluteus maximus, Hamstrings, Erector spinae, Deltoid, Trapezius, Triceps brachii
- Exercise type
- Olympic weightlifting - squat snatch
Exercise technique
- Setup
Position the bar close to your shins and take a wide snatch grip.
- Start
Lower your hips and bring your shoulders slightly in front of the bar.
- First pull
Push the floor away and maintain your torso angle as you move the bar above your knees.
- Second pull
As the bar approaches your thighs, rapidly extend your hips, knees, and ankles.
- Move underneath
Rotate your elbows under the bar and pull your body downward as you lock your arms.
- Catch
Balance the bar overhead above your midfoot in a full squat.
- Recover
Stand up while maintaining your chest position and bar alignment.
Key technique points
- Keep the bar close to your torso.
- Keep your arms extended during the first pull.
- Direct your hip drive vertically.
- Establish elbow lockout quickly.
- Maintain heel contact in the squat.
- Stand only once the bar is balanced.
Common mistakes
Early arm pull
Do not curl the bar before hip extension is complete.
Knocking the bar forward
Do not turn thigh contact into a forward launch.
Incomplete lockout
Do not receive the bar in the bottom position with bent elbows.
Excessively wide catch
Do not spread your feet sideways uncontrollably.
Compensating through the lower back
Do not establish the overhead position with an excessive lower-back arch.
Rising forward
Do not let the bar move in front of your feet as you rise from the squat.
Frequently asked questions
Snatch: why is “Early arm pull” a mistake?
Do not curl the bar before hip extension is complete.
Snatch: why is “Knocking the bar forward” a mistake?
Do not turn thigh contact into a forward launch.
Snatch: why is “Incomplete lockout” a mistake?
Do not receive the bar in the bottom position with bent elbows.
Snatch: why is “Excessively wide catch” a mistake?
Do not spread your feet sideways uncontrollably.
Snatch: why is “Compensating through the lower back” a mistake?
Do not establish the overhead position with an excessive lower-back arch.
Snatch: why is “Rising forward” a mistake?
Do not let the bar move in front of your feet as you rise from the squat.
What should I focus on when doing Snatch?
Keep the bar close to your torso. Keep your arms extended during the first pull. Direct your hip drive vertically. Establish elbow lockout quickly. Maintain heel contact in the squat. Stand only once the bar is balanced.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.