The snatch is hands down my favorite barbell movement. It tests strength, speed, power, mobility and stability all at once and just looks and feels awesome. There’s something super gratifying about throwing a heap of weight over your head and then standing it up like a boss!
BUT with any highly technical movement, there’s a lot that needs to be worked to improve and perfect the lift.
Here are my five favorite movements to improve the snatch.
Empty bar hip snatch
The empty bar hip snatch starts with an empty barbell sitting on the athlete’s hip crease. Keeping the shoulders over the bar and the upper back tight the athlete bends ever so slightly forward breaking at the hips and then extends aggressively, shrugging and pulling themselves into the bottom of the squat. This movement is great for training the third and final pull of the snatch and speed into the bottom.
Try 2-3 sets of 5-10 reps with 1-2 second pauses in the bottom position to warm up for your session.
Behind the neck push jerk into to power position
The athlete starts with the barbell on their back and their hands in a snatch grip. The athlete then dips down and uses the legs to drive the bar overhead, while jumping their feet into their power snatch, catch position.
By staying out of a squat, the athlete should be able to use significantly more weight than they can snatch, and this movement is a great way to improve strength overhead and lockout in the catch.
Try 2 sets of 5 reps with a 2-3 second pause in the catch position
Halting Snatch Grip Deadlift
The athlete sets up as if they are about to perform a conventional snatch from the floor, however typically they will have 90 per cent or more of their max snatch loaded on the bar. Keeping the chest up, shoulders over the bar, the athlete drives the knees back and raises the bar pausing just below the knees, and once again just above them. At the mid-thigh finish at a full standing position.
Try 5 sets of 3 reps at around 90-100 per cent of your 1RM snatch