Exercise Index: How To Teach The Snatch

While the snatch may seem like an intimidating movement to teach.

It can be easily broken down into 7 digestible portions.

Besides hookgrip, the first concept an athlete needs to grasp is the snatch grip. While erect with arms extended, the hands should be wide enough that the barbell sits comfortably in the hip crease. Ask them to make a mental note of this hand position so they can easily return to it. 

After grip is solidified, I ask the athlete to do tiny hops in this position. Their arms remain straight, and their feet barely leave the ground. This gets a head start on eliminating both “rowing” of the arms before full extension, and jumping too high.

From here, the athlete will do their hop from the previous step and catch the barbell in the overhead position. Each step will be repeated by the athlete until confidence and proper technique is achieved. 

Now we begin to move the barbell closer to starting position. With a soft knee, the athlete will hinge at the hips and bring the barbell down to the knee, while engaging their lats and keeping the shoulder over the bar. They will then quickly bring the bar back into the hip and catch it in a power position. 

The next step includes starting from below the knee. From standing erect, the athlete will hinge at the hip until the barbell passes the knee, then begin to bend their legs until the barbell is at mid-shin height. They will quickly bring it back to the knee, then into the hip, and over head into a power position. 

Finally, the athlete will complete a power snatch starting at the floor. 

Now that the pull and catch is taught, all that is left is the squat. I find it's easiest to have the athlete complete the power movement, pause, then add the OH squat after they have found stability. Eventually they will eliminate the pause and begin to catch the barbell lower and lower as they gain confidence in the movement. Drills such as drop snatches and tall snatches can aid the athlete in learning to pull themselves under the bar. 

Over-View:

Snatch:

• Explain sn grip Cue: should sit in hip crease when arms are relaxed

• Mini hops w/sn grip ( teaching arms straight) 

• Power snatch from high hang x5   Cue: feet and arms hit at the same time, keep bar close

• Power snatch from hang x5   Cue: hinge at the hips, shoulders over bar

• Power snatch from floor x5 Cue: keep bar close

• Power Snatch+OH Squat x5

• Snatch x5