Snatch
Quick Information
Category
Power
Difficulty
Advanced
Equipment
Barbell, Bumper Plates
Primary muscle group
Gluteus Maximus, Quadriceps
Secondary muscle groups
Hamstrings, Erector Spinae, Trapezius, Deltoids
Movement pattern
Triple Extension to Overhead Squat
Training goal
Power
Sport
Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball
Overview
Purpose. Produce the highest bar velocity and rate of force development of any barbell lift.
How it fits the system. An advanced-level triple extension to overhead squat entry in the Power section, programmed to develop power. Related work in the library: Dumbbell Clean and Jerk and Tall Snatch.
Primary muscles
Gluteus Maximus, Quadriceps
Secondary muscles
Hamstrings, Erector Spinae, Trapezius, Deltoids
Movement pattern
Triple Extension to Overhead Squat
Equipment
Barbell, Bumper Plates
Difficulty
Advanced
How to Perform
- Take a wide grip so the bar sits in the hip crease when standing.
- Set the back, shins on the bar, and pull smoothly to the knee with a constant torso angle.
- Sweep the bar into the hip and extend the hips, knees and ankles.
- Pull the body under the bar aggressively and punch into a locked overhead position.
- Receive in an overhead squat, stabilise, then stand.
Coaching Cues
- "Bar close" — keep it brushing the thighs.
- "Finish tall" before pulling under.
- "Punch the ceiling" at the catch.
Common Mistakes
- Looping the bar away from the body.
- Early arm bend that shortens the second pull.
- Soft elbows in the catch.
Progressions & Regressions
Progressions
Build load; add snatch from blocks and complexes.
Regressions
Power snatch, hang snatch, or muscle snatch to learn the turnover.
When to Use It
When to use
Technical power day for developed lifters and field-sport athletes with good overhead mobility.
When not to use
Shoulder impingement, wrist pain, or an inability to hold a stable overhead squat.
Programming
1–3 reps, 4–6 sets, 70–90%, 2–3 minutes rest.
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