Snatch
The snatch is an Olympic lift which develops co-ordination, flexibility and power. Technique is vital to avoid injury and get the most from the exercise.
Teaching points
- Start with the bar on the floor.
- Squat behind it and hold the bar with a reverse grip (palms facing back).
- Explode out through the legs.
- At the same time shrug the shoulders and pull the barbell upward, bending the elbows out to the sides.
- Rotate the elbows around the bar so that the bar is now above the wrists.
- Continue to pull the bar up overhead.
- As the bar moves overhead, bend the knees and hips into a squat position.
- Keep your back straight throughout.
- Push-up from the squat position and straighten your elbows overhead.
Variations & progressions
- A hang snatch starts with the bar at thigh height.
Muscles worked
This exercise works most major muscle groups in the body, including:
- Biceps femoris.
- Semimembranosus.
- Semitendinosus.
- Gluteus maximus.
- Rectus Femoris.
- Deltoid.
- Trapezius.
Alternative exercises
- Front squat.
- Power clean.
