Snatch

Difficulty: ⭐⭐⭐ Advancedhinge

Home Setup

Use a loaded backpack or heavy dumbbell to practice the movement pattern, focusing on the explosive hip extension and overhead receiving position

Heavy backpackDumbbellClear floor space

💡 Pro tip: Practice the receiving position (overhead squat) separately to build confidence and mobility before attempting the full movement

Gym Setup

Olympic barbell with bumper plates on a lifting platform or rubber flooring, with adequate overhead clearance and space to safely drop the bar

Safety: Always use bumper plates and practice dropping the bar safely; ensure proper warm-up and mobility work before attempting heavy loads

💪 Muscles Worked

HamstringsGlutesTrapeziusShouldersQuadricepsCoreForearms

⭐ Why This Exercise?

The snatch is the ultimate expression of explosive power, developing full-body coordination, speed, and strength simultaneously. It builds athletic performance across all domains while improving mobility, particularly in the hips, shoulders, and thoracic spine, making it a cornerstone movement in CrossFit programming.

Make It Easier

Regressions for building up strength

1. Hang Snatch (Above Knee)

barbell + weight plates

Reduces range of motion and complexity by starting from a standing position, allowing focus on the explosive hip extension and overhead catch

2. Muscle Snatch

barbell + weight plates

Eliminates the catch phase by pulling the bar overhead without dropping under it, building pulling strength and overhead positioning

3. Snatch Balance

barbell + weight plates

Isolates the receiving position by starting with bar on shoulders and dropping into overhead squat, building confidence and speed under the bar

Make It Harder

Progressions for advanced athletes

1. Snatch from Blocks

barbell + weight plates + blocks

Increases difficulty by starting from elevated position, requiring more precise timing and faster turnover under the bar

2. Deficit Snatch

barbell + weight plates + platform

Standing on a platform increases range of motion and demands greater hip and ankle mobility plus more explosive power

3. Complex (Snatch + Overhead Squat)

barbell + weight plates

Combines snatch with additional overhead squat for increased time under tension and stability demands

↕️ Similar Movements

Clean

Sister Olympic lift that catches at shoulders instead of overhead, sharing similar pulling mechanics and explosive hip extension

Overhead Squat

The receiving position of the snatch, essential for building the mobility and strength needed to catch the bar overhead

Snatch Pull

Accessory movement focusing solely on the pulling phase without the catch, building explosive power and proper positioning

Hang Power Snatch

Variation starting from hang position and catching in partial squat, commonly used in CrossFit WODs for speed

Snatch Grip Deadlift

Strength builder using the wide snatch grip to develop positional strength and pulling power specific to the snatch

Form Checklist

✓Start with bar over mid-foot, shoulders slightly in front of bar, arms straight and relaxed

✓Explode through the hips with violent extension, keeping bar close to body throughout the pull

✓Pull yourself under the bar aggressively, receiving in a full overhead squat with active shoulders

✓Lock out overhead with bar stacked over mid-foot, then stand to complete the lift

Common Mistakes

•Pulling with arms too early instead of driving through legs and hips first
•Looping the bar away from body instead of keeping it close during the pull
•Pressing the bar overhead instead of pulling yourself under it explosively
•Receiving with soft shoulders or bar too far forward/backward instead of active lockout over center of mass

📈 When to Progress

Progress when you can consistently hit 10+ successful reps at current weight with proper form, demonstrating fast turnover, stable overhead position, and confident receiving position. You should also have mastered the hang snatch and overhead squat independently before adding weight to the full snatch.