Barbell Snatch

Description

How to Do Barbell Snatch

1. 1
   Setup

   Stand with your feet hip-width apart, toes slightly out, with the barbell positioned over your mid-foot. Grip the barbell with a wide, pronated grip, ensuring your arms are relaxed and elbows pointed out.

2. 2
   Setup

   Lower into a squat position with your chest up, shoulders slightly in front of the bar, and a neutral spine. Engage your lats and take a deep breath before initiating the lift.

3. 3

   Initiate the first pull by driving through your heels, extending your knees and hips simultaneously while keeping your torso angle consistent. Keep the barbell as close to your body as possible.

4. 4

   As the bar passes your knees, explosively extend your hips and knees, shrugging your shoulders forcefully. Pull the bar vertically, keeping it close to your torso during this powerful second pull.

5. 5

   As the bar reaches its peak height, quickly drop under it into a deep overhead squat, extending your arms to lock out the bar directly overhead with a stable core. Your elbows should be fully extended.

6. 6

   Stand up completely from the overhead squat position, maintaining control of the barbell overhead, until your hips and knees are fully extended and your body is erect.

Tips

• Maintain a neutral spine throughout the entire lift, especially during the setup and initial pull, to protect your lower back and ensure efficient power transfer.
• Focus on "sweeping" the bar close to your body during the first and second pulls; this minimizes horizontal travel and maximizes vertical force production.
• Practice the "pull under" motion with lighter weights or a PVC pipe to improve speed and confidence in getting into the receiving position quickly.
• Ensure your grip is wide enough so that the bar rests comfortably in the crease of your hips when standing tall with straight arms, which is crucial for an efficient second pull.

Common Mistakes

• ×Rounding the back during the setup or first pull can lead to injury; maintain a rigid, neutral spine by engaging your core and lats throughout the initial phase of the lift.
• ×"Arm pulling" the bar too early instead of using powerful leg and hip drive reduces overall power; focus on fully extending the hips and knees before shrugging and pulling with the arms.
• ×Catching the bar with locked-out elbows too early in the descent can cause instability and shoulder strain; ensure you actively pull yourself under the bar and lock it out as you hit the bottom of the squat.