Snatch

Setup

1. 01Take a wide grip so the bar meets the hip crease at full stance.
2. 02Stand with the bar over the mid-foot, feet about hip width.
3. 03Set a flat back, shoulders over the bar, arms long and relaxed.
4. 04Hook grip the bar and build full-body tension before the pull.

Execution

1. 01Push the floor away smoothly off the ground, keeping the bar close.
2. 02Accelerate violently through full extension as the bar brushes the hips.
3. 03Pull under the bar fast, turning it over with high elbows.
4. 04Receive the bar overhead in a deep overhead squat with locked arms.
5. 05Stabilize, then stand to full extension with the bar over the shoulder blades.

Checkpoints

• -Bar contact happens at the hip crease with a vertical torso.
• -Elbows are locked before the bottom of the squat is reached.
• -The receiving position is a stable overhead squat, heels down.
• -The bar sits over the back of the neck at lockout, not out front.

Common mistakes

• -Looping the bar forward off the hips.
• -Slow turnover leading to a press-out at the catch.
• -Cutting the pull short and diving under early.
• -Lacking overhead squat mobility and losing the bar behind.