The snatch lifts the barbell from the floor to overhead in one motion, catching it in an overhead squat. It is the most technical Olympic lift, so learn it with light weights and a qualified coach.
Step by step
| Step | Key points |
|---|---|
| Grip | Wide, so the bar sits in the hip crease when standing |
| Setup | Bar over mid-foot, back flat, shoulders slightly ahead of the bar |
| First pull | Push the floor away, bar close to legs |
| Second pull | Explode through hips and knees as the bar reaches the hips |
| Turnover | Pull yourself under, punching arms to lockout |
| Catch | Overhead squat, bar over mid-foot, arms locked |
| Recover | Stand up with the bar overhead |
Common mistakes and tips
- Build overhead squat mobility first.
- Pulling early with the arms slows the bar.
- Bar swinging away: keep it close to your body.
- Progress: overhead squat, snatch balance, hang power snatch, then full snatch.
- Use 3 to 6 sets of 1 to 3 reps.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
What is the difference between a snatch and a clean?
The snatch goes to overhead in one move; the clean goes to the shoulders.
Is the snatch hard to learn?
Yes, it is highly technical and benefits from coaching.
What is a power snatch?
A snatch caught above a parallel squat.
