The snatch is one of the most technical lifts we perform in CrossFit. It requires high levels of speed and coordination as a barbell is lifted from the ground to overhead in a single motion. It is the most challenging lift to get right. However, this also makes it one of the most rewarding movements in CrossFit.
In this article, we will explore the benefits of the barbell snatch, along with a few drills we can do to improve the lift.
Similar to the clean, the snatch is a movement that increases power output, coordination, mobility, ad strength. It requires proper build up to do correctly, but no matter your skill level, you can work up to performing and executing a proficient barbell snatch.
Power snatch vs. Squat snatch
Just like the clean, a snatch can be caught in a full squat (squat snatch) or with the legs above parallel (power snatch).
We will often teach a power snatch first in our CrossFit classes, as this (though still complex) is less technical than the squat snatch. However, for many advanced athletes, more weight can be lifted in a squat snatch as the barbell does not have to travel as high.
In both variations, the bar starts on the ground. Athletes will have a wide grip that would put the bar at the hip crease when lifted. As the lift begins, the bar moves up in a straight path as the athlete brings the bar to the hip, using and aggressive jump to propel the bar upward. The athlete then pulls themselves under the bar, catching the weight with straight arms overhead.
Many of the drills we went over in our barbell clean article can also be used for snatches. Adjusting the grip, we can perform snatch pulls, muscle snatches, and hang snatches at light loads to work on the timing of the snatch, dialing in each part of the lift.
However, the snatch is (for most) a more difficult lift to master, as we take the barbell all the way overhead, not just to the shoulders. For this reason, we will look into a few more places of improvement for the barbell snatch.
Mobility in the snatch
Mobility plays a huge part in the snatch. Without the ability to get your body in the proper position, you will not be able to perform a snatch correctly, let alone get to heavier weights.
Ankle Mobility
Ankle mobility is something often overlooked when it comes to lifting, but this can play a huge part in allowing us to catch a snatch in a full squat. If you feel yourself unable to keep the heels down in your squat, or unable to get to full depth, you may need to spend some time with ankle mobility.
An easy way to do this is to get in a lunge stretch and press the knee over the toe while keeping the heel on the ground. Make sure the knee does not cave in. You can also sit in a squat stretch, holding onto an anchor, if desired, to get yourself used to the full squat.
Lats and Shoulders
Lat and shoulder mobility are also essential when it comes to the snatch. If you feel you arms coming forward or can not open your shoulders all the way in your snatch, your lats, upper back, and shoulders may lack mobility. Dedicate a few minutes of time each day to specific lat stretches and openers. Use a band fastened to the rig to stretch out your overhead position, then your lats.
If you would like a more in-depth look at some mobility drills, check out this article from The Barbell Physio.
Getting comfortable overhead
An aspect of the snatch that many find uncomfortable when first beginning to lift is having a heavy barbell over the head. We aren’t often in this position in everyday life, so it is something we have to get used to.
This takes time. If you want to spend additional time getting comfortable with the snatch, I recommend adding in a few behind-the-neck presses, overhead holds, and overhead squat holds, all with your snatch grip (as a reminder, the snatch grip is wide—it puts the barbell where a belt would be when held at the hips).
This can be done in an EMOM fashion – Every Minute On the Minute, perform 3 behind the neck snatch presses or push presses. Or, perform a ten to twenty second overhead hold (as you get more comfortable, this can be done in the overhead squat position).
Bailing the Bar
As you start lifting heavier, it is important to know how to bail from a lift that is going poorly. This will not only help you be more comfortable going for that heavy lift (as you know you can get out of it if needed), it will also ensure safety during lifting.
To bail on a snatch if the lift is going poorly, push the bar in front of you and jump back out of the way. Be conscious of others around you and do your best to control the weight down, but be sure to get yourself out of the way. It is less common to fail a snatch backwards, but if it does happen, jump forward and let the bar go back behind you.
Practicing a bail is a good idea. Use a weight that you feel comfortable with, and let it come down in front of you in a safe manner.
More on how to bail a lift here.
Timing
The snatch is the fastest of the olympic lifts we do in CrossFit, and many lifters struggle with rushing the movement. This can result in poor bar path, missed lifts, or inefficient energy use. Going back to the basics of the movement with an empty barbell or PVC pipe can help drill the timing. We can also drill each stage of the snatch (the first pull, second pull, and transition under the bar) to help reinforce good mechanics and timing.
The first pull (lifting the barbell from the floor to the knees) sets the tone for the rest of the lift. It should be controlled and deliberate, focusing on keeping the bar close and maintaining tension through your legs and core. To drill the first pull, you can perform tempo snatch pulls by taking 3-5 seconds to lift the bar from the floor to the knees, then accelerate to finish the lift.
The second pull (explosive hip extension) is where the barbell gains most of its upward momentum. Proper timing ensures the bar stays close to the body and allows you to generate maximum power. To drill the second pull, we can utilize hang snatches or high hang snatches.
Pulling under the bar is the final and most difficult phase of the snatch. This is where we need to be quick, and instead of moving the bar around the body, you are moving yourself around the bar. To drill this, we can use snatch balances and drop snatches.
Continuing the work
No matter your skill level, there is always room for improvement when it comes to olympic lifting, especially with the snatch. Drilling the timing, taking time for mobility, and continuing to build strength with squats, deadlifts, and presses will help improve the snatch. And as you put work into it, you will find that the barbell snatch can be one of the most rewarding movements in CrossFit.
