The snatch is one of two Olympic Weightlifting movements (the Clean & Jerk being the second). The Snatch is complex. It requires strength, speed, flexibility, coordination, balance, and more. That is why we train it. Developing competency and strength with this movement has carry over to most other movements in CrossFit.

Learning to Snatch takes time and effort. One of the best ways to learn is using progressions to isolate each portion of the lift. This page contains an example series of progressions and individual drills with explanations.

example - snatch warm-up

Before snatching, we recommend performing a general warm-up, mobility, and then a specific snatch warm-up. Examples of a specific snatch warm-up are listed below. These are examples, athletes may customize their snatch warm-up based on individual needs. If you are looking to develop the skill quickly, a higher frequency of practice is necessary (a warm-up such as this may be performed 3-6x/week).

Snatch Warm-Up 1
10 Overhead Squats
5 Down & Up
5 Elbows High
5 Muscle Snatch
3 Snatch Land
3 Snatch Drop
3 Snatch Balance
3 High-Hang Snatch
3 Hang Snatch
3 Snatch

Snatch Warm-Up 2
10 Pass Throughs
5 Behind the Neck Press
15 sec Bottom OHS Hold
5 Power Snatch Balance
5 Muscle Snatch
5 High-Hang Power Snatch
5 Hang Power Snatch
5 Power Snatch
 

Prep Drills 

Behind the Neck Press

Points of Performance
- Hands in snatch grip.
- Use a light weight. This drill warms up the shoulders.

Overhead Squats

Points of Performance
- Maintain active shoulders while squatting.
- May be done from the rack or off the ground.

Drop Squat

Points of Performance
- Drop fast into the bottom of the squat.
- This drill practices speed and footwork.

 

Snatch Drop

Points of Performance
- The bottom position of this drill should be identical to the overhead squat.
- Perform with a dowel or very light weight.

Snatch Deadlift

Points of Performance
- Back flat, eyes ahead, shoulders back and down.
- Maintain the same back angle while pulling from the ground.

Burgener Warm-Up

Points of Performance
*Further Explanation

Skill Transfer Exercises

Snatch Balance

Points of Performance
- Focus on speed under the bar.
- Fast elbows and fast feet.

Tall Snatch

Points of Performance
- There should be no knee bend and minimal hip flexion to initiate. 
- This drill teaches speed under the bar.

Snatch Pulls

Points of Performance
- Focus on maintaining the back angle off the ground.
- At the top extend the hips and shrug.

 

No Foot Snatch

Points of Performance
- This drill teaches keeping the bar close and speed under the bar.
- Feet must remain in the same spot but the heels may lift.

Muscle Snatch

Points of Performance
- This drill teaches hip extension and turnover speed.
- Elbows must remain over the bar until the bar is turned over into the overhead position

 

Specific

High-Hang Power Snatch

Points of Performance
- From the hip. Focus on an aggressive extension and quick turnover.

Hang Power Snatch

Points of Performance
- From above the knee.
- Focus on finishing the extension before pulling under.

Power Snatch

Points of Performance
- From the ground. 
- Power refers to the catch position.
- Hips must be above parallel for a Power Snatch.

 

High-Hang Snatch

Points of Performance
- From the hip, catch in a full squat.
- Focus on speed.

Hang Snatch

Points of Performance
- From above the knee, land in a full squat.
- Focus on extending before dropping.

Snatch

Points of Performance
- Off the ground, catching in a full squat.