Snatch exercises are one of the most popular exercises in CrossFit boxes, and some may find them difficult to perform, but believe me, they are fun movements that will be a great addition to your training schedule.
Snatching moves can help you build stamina, improve your performance inside the box and improve your ability to lift weights as well.
And since this movement, despite its importance and several benefits, yet most people cannot do it correctly, for this reason I decided to create an easy guide to learn how to master the snatch movement by tracking easy movements and you will find yourself learning quickly and safely as well.
First, what is a snatch ?
It is a movement that CrossFit athletes do in CrossFit games, and even bodybuilders do it, as it depends on lifting a heavy barbell from the ground and placing it directly above the head.
It is called “snatch” because it depends on the rapid lifting from the ground to above the head with one movement, and this is what we will learn in this guide.
How to perform a technically sound and safe snatch ?
Well, let’s go on a journey of learning the movement of snatching professionally.
The first thing you should do is define the snatch grip (use a PVC).
In order to know the appropriate grap grip to perform the snatch movement safely, there are two ways to find out:
The first way to determine the grip your snatch:
Through the 90-degree angle that you define by holding the bar with one hand parallel to the shoulder and the ground and the other hand perpendicular to the head, you must hold the bar by its ends and if you do it correctly, the bar will be directly above your head and your arms will form a 90 degree angle.
The second method for determining the snatch grip:
One arm parallel to the shoulder and the ground, then hold the bar from its far side until it is parallel to the floor and passes over your chest, then bend the other hand at a 90-degree angle and hold the other end of the bar and you will be setting your snatch grip.
NOTE : If you are a complete beginner, I advise you to learn with the plastic bar, from determining the point of the grip to completing a full snatch movement, you must practice performing the entire snatch movement and doing all the moves correctly, then the role of training comes with an Olympic bar without weights.
Behind the neck snatch grip press
After determining the snatch grip, it is best to start by learning how to press the bar above the head.
How do you do it?
Put the bar over your neck, push your head slightly forward, tighten the snatch grip well, then push the bar up.
You should push the bar directly over the shoulders, and push your head forward, making sure to keep your elbows behind your ears.
Practice it
Standing Snatch Presses
2 – 3 Sets / 5 to 10 Reps each set.
You should do as many repetitions and sets as possible until the movement becomes very familiar to you.
Squat Overhead
Squat overhead will be the second movement you should master after the snatch grip press.
This movement is perhaps the most important movement that you must practice several times, because it requires the work of each part of the body in order to help you carry the heavy weight and do the snatch.
How do you do it:
Start from the position of pressing the snatch grip behind the neck, press the bar upwards just as in the previous movement, stand straight, keep your head slightly forward, make sure that your feet are well centered to do the squat, slowly go down to complete the squat, press the fist Snatch behind the neck constantly, then start slowly getting up until you stand straight.
- Hold the bar in position.
- Do not move the stump muscle.
Practice it
2 – 3 Sets / 5 to 10 Reps each set.
You should do as many repetitions and sets as possible until the movement becomes very familiar to you
The Extension
Extension is a movement that you must perform correctly as well.
How do you do it:
Stand straight, grab the bar from the snatch grip of course, keep your shoulder width completely above the bar, start to bend a little, push your hips back, keep your back straight, then continue to bend your knees a little until the bar is completely in front of your knees, then return to the previous position In the same way.
Do not let the bar touch your thighs from the front, leave a little space between the bar and the thighs, and keep your shoulders above the bar.
Practice it
2 – 3 Sets / 5 to 10 Reps each set.
You should do as many repetitions and sets as possible until the movement becomes very familiar to you
Snatch Balance
Mastering the snatch balance will increase your confidence and speed in order to be comfortable under that heavy weight. You may fail to do it several times, but with a lot of practice and skill development, it will become easy for you.
How do you do it:
Put the bar behind the neck, get the help of the hips from the bar press up at your maximum speed, short jump up, press the bar up, and slowly lower into a squat position.
Practice it
2 – 3 Sets / 5 to 10 Reps each set.
You should do as many repetitions and sets as possible until the movement becomes very familiar to you
Muscle Snatch
Also, the muscle snatch it’s important and you must perform it professionally, it is not difficult at all, it just needs some speed and lightness in performance.
This movement comes before the squat and as soon as you do it correctly, you squat after it.
How do you do it:
The method is easy: carry the bar in front of the waist, stand up straight, press on your toes and stretch well upwards, pull the bar up as soon as it reaches in front of your nose, rotate your hand and press the bar up.
Practice it
2 – 3 Sets / 5 to 10 Reps each set.
You should do as many repetitions and sets as possible until the movement becomes very familiar to you
Power Snatch
Power snatch is a major movement that you must perform correctly and safely, you must practice it constantly because it requires speed and experience and all parts of your body must work to do it correctly.
How do you do it:
It combines the extension first, then the muscle snatch secondly, and the squat thirdly, just like what we mentioned above, it is better to use this video below so that the method is very clear.
Move your knees correctly
It is important to practice the movement of your knees while lifting the bar from the floor. Many beginners or new weight lifters make mistakes and ignore the movement of their knee while picking up the bar from the floor.
Watch the correct knee motion to do the snatch in this video.
Basic errors correction
There are some common mistakes that many beginners make when trying to snatching, and these mistakes may be the reason why they don’t snatch well or they may be the reason why they fail several times, so if you make these mistakes this is the opportunity to correct them.
1- Jumping Forward
Many beginners jump too high or jump back or forward too much during the Snatch Balance, and this leads to a loss of hand balance and you may fall off the bar before you try to pull it over your chest.
Correction:
- Press your toes and stretch well.
- Pull the bar up quickly and make a small jump to help you pull the bar.
- Roll your hands and press up, push your head forward and keep the bar directly above the shoulders.
- Press on your feet and stand up straight, always keeping your head slightly forward, and your elbows directly behind your ears.
2- Loose Arms and Shoulders
You will not be able to do a snatch if your elbows and shoulders are not in the correct position, many beginners cut their shoulders while picking up the bar, or bend their arms and sometimes their grip is wrong and this may lead to injuries, so this must be done in a way correct.
Correction:
- Determine the point of your grip that we have already talked about, and tighten your grip well.
- Your hands should be completely straight.
- Keep your chest pushed forward, your back straight, and your knees at a 90-degree angle.
You should keep your shoulders parallel to the bar.
3- Rounded Back
Also, not straightening the back during lifting can lead to some injuries that may take a long time to recover, and the risk of injury always remains in the same place.
Correction:
- Keep your back straight all the time.
- While picking up, push your hips back well.
- Keep your back straight, your chest pushed forward.
- While standing, do not bend your back at all.
Fix these mistakes every time you learn to snatch, practice them well using an empty bar and I guarantee that you will get used to doing them well automatically.
How to progress
Well, this guide may be good for anyone who wants to learn to snatch, but there is no magic wand that will make you do it in a jiffy.
Progress comes after a great effort and the desire to develop and improve performance, you must continue to learn weightlifting skills constantly and fix mistakes.
Start in the first with a plastic bar, start snatching by using a plastic bar because it is light and does not pose any danger to you, then go to the Olympic bar, free of weights, here things will start to get a little complicated because the Olympic bar weighs about 10 kilograms, so you will discover that the matter is different from The plastic bar, but after doing a lot of repetitions and making many mistakes and fixing them, I guarantee that you will eventually master it.
Then comes the role of adding some light weights and doing the same thing, follow the guide and fix the mistakes and put the challenges gradually from easy to difficult.
====> When mastering Snatch like a pro, it’s Time to master Clean and Jerk < ====
How to warm up for a Snatch?
The warm-up must be done before any activity that requires muscular effort, in fact, it is a serious mistake that a newbie may make, because a movement such as snatch requires great muscular effort and you may be injured if your muscles are not well stretched and flexible.
You can count on this warm-up before doing the hijacking:
PVC Warm Up
- Stretch
- 20 PVC Pass throughs
- 20 PVC Thrusters
- 20 PVC Overhead squats
- 400 meter Row
====> Know the importance of warming up before CrossFit Wods < ====
