Olympic Weightlifting Snatch
The Olympic weightlifting snatch is one of the two Olympic weightlifting movements performed in competition. This highly technical exercise can also you gain strength, power and speed that can translate to any other sport. In this article, we discuss the Olympic weightlifting snatch, rules and world records.
What is an Olympic Snatch?
An Olympic snatch is a barbell Olympic weightlifting exercise that combines a wide grip deadlift, high pull and overhead squat into one explosive motion. This exercise works the thighs, glutes, hamstrings, core, back, traps, shoulders and arms. It also improves speed, explosive power, neuromuscular coordination and athletic ability.
Olympic Weightlifting Snatch Rules
If you want to compete in Olympic weightlifting, you must adhere to specific rules and technical guidelines for your lift to count. You must raise the bar from the ground to overhead in one fluid motion while landing with knees bent or feet in a split stance. No part of your body other than your feet should touch the platform for your snatch to count. You also must stabilize the weight overhead with your arms straight to receive credit for the lift. If you attempt to press the weight overhead, you will lose credit for the lift.
Even if you never wish to compete in Olympic weightlifting, learning and performing the snatch regularly can help you build strength, power and speed. Read below to learn how to perform this graceful weightlifting exercise.
How to Perform an Olympic Weightlifting Snatch
The snatch is a highly technical exercise that combines a deadlift, a high pull and an overhead squat. The lift includes three main phases which include the first pull, the second pull and the catch.
To begin the snatch, set up with the middle of your feet underneath a barbell that reaches mid shin height. Grab onto the bar with a wide, overhand grip. Bend your knees and push your shins forward to contact the bar. Pull your chest up and position your shoulders over or slightly in front of the bar.
Push with your quads to begin accelerating the bar upwards in the first pull. Push your knees up and back. Pull the bar into your hips.
Once you have made explosive hip contact, you begin the second pull. Pull your elbows up and in as you bend your arms to accelerate the bar upwards. Once you have pulled the bar to maximum height, you can begin to catch the bar to complete the lift.
Pull your body underneath the bar and catch it with your arm straight and your knees bent (in a semi or full squat position).
Extend your legs straight as you keep the bar in an overhead position. Demonstrate motionless control of the bar before lowering it to the floor.
Make sure to learn this exercise with a PVC pipe or a very light load. Continue to perfect your technique and refrain from adding weight until you can demonstrate technical proficiency and speed with light loads. If you add weight and notice your form start to degrade, go back to using lighter loads and better form. You may also consider working with an experienced weightlifting coach who can help you develop your technique and timing.
Heaviest Olympic Snatch
While most of us won’t ever develop extreme strength in the snatch, we can still get inspired from some of the best snatch performances of our time. Many Olympic weightlifters have developed the ability to lift 1.5 to 2 times their body weight overhead in the Olympic snatch exercise.
The world record in the Olympic snatch is held by Lasha Talakhadze, who snatched 489.4 pounds/223 kilograms at the Tokyo 2020 Olympics. The women’s world record in the snatch is held by Tatiana Kashirina with a 341 pounds/155 kilogram lift at the 2014 World Championships.
Snatch Exercises
The snatch is a highly technical exercise that combines many different movements into one fluid motion. Fortunately, there are many other snatch variations with a reduced range of motion or different implements to help you break down and conquer this exercise. These different exercise variations are also useful for people with mobility limitations or injuries that make the Olympic weightlifting snatch impossible. No matter your limitations, you can probably find a snatch variation that works for you.
Here are some common snatch variations to try.
Dumbbell Snatch
The dumbbell snatch is performed by snatching a dumbbell from the floor. You can perform this exercise with two hands/two dumbbells simultaneously, or just one hand at a time. This exercise allows you to perform the snatch with lighter loads and a neutral grip, which lessens the strain on the shoulders.
Kettlebell Snatch
The Kettlebell snatch is a fluid and dynamic snatch exercise performed from the floor. You move the bar overhead in one fluid motion. This exercise can also be done with two kettlebells or just one kettlebell at a time. This movement is pretty technically demanding, so make sure you get professional help with your form and technique.
Power Snatch
The power snatch is a barbell snatch that you catch in a partial squat. This exercise requires lighter loads as you need to accelerate the bar further upward to catch it in a high position. This exercise can also help you develop your snatch technique and timing.
Hang Snatch
The hang snatch is a barbell snatch that you perform from a high hang position (usually above the knees). Start in a mini hip hinge with the bar above your knees. This exercise also helps you develop your timing and technique for the full snatch exercise.
Snatch Balance
The snatch balance is a dynamic exercise to practice dropping quickly into the bottom of a squat stance while supporting the bar overhead. With this exercise, you start with the bar on your upper traps and your feet roughly hip width. Then you quickly drop into a squat as you accelerate the bar overhead. You should land in a deep squat with the bar overhead and your arms fully straight. Then stand up with the bar still overhead to complete the movement.
Final Thoughts
The Olympic snatch is one of the most fluid and impressive movements you can perform with a barbell. While you might not achieve world record performance in the snatch, you can benefit from adding this exercise into your training arsenal for more power, strength and speed.
Do you perform the Olympic weightlifting snatch in your training? Please let me know in the comment section below.
