Movement overview

The snatch is a dynamic Olympic weightlifting exercise that involves lifting a barbell from the ground to overhead in one continuous motion. It requires a combination of strength, speed, flexibility, and technique. The movement is divided into several phases: the first pull, transition, second pull, and catch.

Step-by-step cues

1. Stand with feet hip-width apart, toes slightly turned out. Position the barbell over the middle of your feet.
2. Grip the barbell with a wide grip, arms straight and outside of your knees.
3. Lower your hips with your chest up and back straight, keeping your gaze forward.
4. Initiate the lift by pushing through your heels, extending your knees and hips in a smooth motion.
5. As the bar passes your knees, transition by pulling the bar close to your body and shrugging your shoulders.
6. Explosively extend your hips and knees while pulling yourself under the bar.
7. Catch the bar overhead in a deep squat position with arms fully extended and locked out.
8. Stand up from the squat position to complete the lift, keeping the bar stable overhead.

Technical tips

• Ensure your grip is wide enough to allow for a comfortable overhead position.
• Keep the barbell close to your body throughout the lift to maintain control and efficiency.
• Focus on an explosive hip extension to generate maximum power during the second pull.
• Practice flexibility in shoulders and ankles to achieve a stable overhead squat position.
• Use lighter weights initially to perfect technique before progressing to heavier loads.
• Maintain a neutral spine throughout the lift to prevent injury and ensure proper form.