Crossfit Exercises: Snatch

February 19, 2025

The snatch is one of the most challenging and explosive movements in weightlifting. It requires strength, speed, mobility, and refined technique to be executed with precision and safety. In this article, we'll cover the fundamental principles of the snatch, from the starting position to the final movement.

What Is Snatch?

The snatch is a weightlifting movement in which the barbell is lifted from the floor to overhead in a single explosive movement. Unlike the clean and jerk, where the bar passes through two phases, the snatch requires a quick and precise transition.

Steps to a Perfect Snatch

1. Starting Position

Feet shoulder-width apart
Wide grip on the bar (usually at the dumbbell marking)
Straight back and chest projected forward
Look straight ahead, without tilting your head

2. The First Pull

Lift the bar off the floor keeping your back straight
Accelerate progressively, using your legs
Keep the bar close to your body

3. The Second Pull

When the bar passes the knees, accelerate with more force
Uses the extension of the ankles, knees and hips (triple extension)
Shrug your shoulders and pull the bar up quickly

4. The Catch

Quick transition under the bar
Arms fully extended
Deep squat with stability

5. Finalization

Stand up in a controlled manner to a vertical position.
Keep the bar above your head
Balance yourself before lowering the bar

Common Mistakes and How to Fix Them

1. Bar Away from the Body

Keep the bar as close as possible
Focus on pulling up, not forward.

2. Lack of Mobility in the Shoulders

Work on mobility with dynamic stretching and elastic bands

3. Lack of Reception Stability

Strengthen your core and practice overhead squats

Benefits of Snatch

Increases explosive strength
Improves coordination and mobility
Works several muscle groups simultaneously

Conclusion

The snatch is one of the most complete and demanding weightlifting movements. With good technique and proper progression, you can improve your performance and avoid injuries. Practice with light weights until you master the movement and, whenever possible, train under the supervision of a qualified trainer.