Snatch

Snatch

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Biceps,Lower Back,Traps,Quadriceps,Shoulders,Glutes
Equipment: Barbell
Mechanics Type: Compound

Tips:

Beginning Position
Assume a shoulder-width or slightly wider stance, knees inside arms.
Position feet flat on the floor, toes pointed slightly outward.
Grasp the bar with a pronated closed or hook grip.
The correct distance between hand placements should
be determined by one of the following methods:
1. Elbow-to-elbow distance when arms are straight out at sides.
2. Distance from the edge of clenched fist of one hand to opposite shoulder when arm is straight out at side.
Squat down next to the bar, heels on the floor.
Fully extend arms.
Point elbows out to sides.
Position bar over the balls of the feet; bar should be close to shins.
Position the shoulders over or slightly ahead of the bar.
Establish a flat back posture by
 : : : : : : Pulling shoulder blades toward each other,
 : : : : : : holding chest up and out, and
 : : : : : : tilting head slightly up.
Focus eyes ahead or slightly above horizontal. Keep torso tensed.

Upward Movement Phase: First Pull
Begin pull by extending the knees.
Move hips forward and raise shoulders at the same rate.
Keep the angle of the back constant.
Lift bar straight up.
Keep bar close to the body, heels on the floor.
Keep elbows fully extended.
Keep shoulders back and above or slightly in front of the bar.
Keep head facing straight forward.
Maintain torso position.

Upward Movement Phase: Transition (Scoop)
Thrust hips forward and continue pulling until the knees are under the bar.
Keep feet flat.
Torso should be nearly vertical and erect.
Keep shoulders positioned directly over the bar.
Keep elbows fully extended.

Upward Movement Phase: Second Pull
Brush bar against the middle or top of thighs.
Keep torso erect and head facing straight or slightly up.
Keep elbows straight.
Move bar explosively by extending the knee, hip, and ankle joints in a 'jumping action.'
Keep shoulders over the bar as long as possible, and elbows out.
Keep bar close to body.
At maximum plantar flexion, shrug the shoulders.
At maximum shoulder elevation, flex and pull with the arms
Keep elbows high during pull; keep them over the wrists.
Pull bar as high as possible.

Catch
As the bar reaches maximum height, slightly flex the hips then the knees.
Flex then rotate elbows around and under the bar. At maximum bar height, fully extend the elbows and hyperextend the wrists to lock bar overhead. Contact floor with feet before the bar is locked overhead.
Catch bar by flexing at the knees and hips to absorb weight.
Squat down slowly and under control. Keep torso erect.
At lowest squat position, the bar should be over the shoulders, hips over the ankles, and the elbows locked.

Upward Movement Phase: Recovery
Once under control in low squat position, slowly extend the hips and knees to move the body to a fully erect, standing position.
Keep bar locked overhead.

Downward Movement Phase
Follow the downward movement phase of the 'Power Clean.'

Breathing
Inhale before the first pull of the first repetition.
Hold breath until the second pull.
Exhale through the sticking point (shrug) of the second pull.
Inhale while lowering the body to the low squat position.
Exhale through the sticking point of the recovery phase.
Inhale during the downward movement phase of succeeding repetitions.