The Snatch shares the same principles with the clean & jerk but modifies the technique slightly in order to power the barbell from the floor, directly over the athletes’ head in one motion. The snatch is a difficult and dangerous lift to perform, it requires the same of explosive drive generated by the athlete’s feet, legs and hips, requiring even more coordination, balance, and flexibility than the power clean. A Crossfit adaptation to the snatch is the ‘kettlebell snatch’ (below) (kettlepage), a modified snatch technique performed using a kettlebell and popular in many a Crossfit WOD.
- Stand in front of the bar with your feet under it and being hip-width apart. Depending on your shoulder flexibility and height, grab the bar with a grip of 30 inches or plus wide in a bending position.
- Now set your body in a squat position with arms straight, back flat, and hips higher than your knees.
- As you lift the bar, pull the barbell with your glutes(wiki), back and legs, keeping it close to your shins, but do not contract them or your knees. While on the way up, the bar will brush your thighs.
- Once the barbell reaches above your knees, accelerate it upwards with all your might as you extend your knees, ankles and hips, and rise onto your toes.
- Pull yourself under the bar while shrugging your shoulder and getting into a full squat position. Now turn your wrists over as the bar passes your head, and push it to a full lockout with the help of your triceps and shoulders.
- It is ok if your feet get should width apart. Now you are in a full squat position and with your torso erect, arms locked out, and the bar directly over or slightly behind your ears.
- Once you have the balanced the control of the barbell, slowly and steadily move up while extending your hips and stand erect. Make sure the bar is directly above your hips and ankles and try to be as motionless as possible to complete the snatch.