Top methods for mastering the Snatch

Lesson 2

Remember all great Intentional exercise begins with exceptional technique.

There could be no greater example of the importance of using
technique than performing power based, explosive movements.

USA Weightlifting Senior Coach Todd Baden is back for lesson two of our explosive power and triple extension series on “The Snatch”.
 
 This video demonstrates the exact movement technique of this explosive power lifting exercise.

The initial movement must be learned and mastered using a stick prior to performing the snatch with a metal bar. 

• Begin in an athletic stance with an upright posture
• Head and chest lifted
• Arms remain extended with a loose hand grip using thumb
  opposition position
• Weight is directed through heels as the stick is pulled up through
  the abdomen jumping up and out of the squat with an explosive motion.

Simultaneously, the stick is pulled up overhead with an immediate jump down, decelerating into a squat finish. 

The movement should be smooth, powerful and fast. 
The snatch must be performed from start to finish in one continuous and explosive motion.

Once this initial movement has been mastered with the stick at hip level, progression may continue. 

This next level of the snatch progression is the hanging snatch, which uses full triple extension of the ankles, knees and hips.

• The starting squat position is deeper with stick hanging just below knee level. 
• Center of mass is now lowered, driving the knees slightly forward.
• The chest is slightly lower while maintaining proper squat posture.

Power is created in this position and then efficiently transferred by tracing the bar up the thigh, through the abdomen via mastery of this triple extension technique. 

Once the hanging snatch is mastered using a stick, progression to a light bar may follow.

Begin this next level of training using the bar only, prior to adding weight plates.

As with any new exercise, especially one with dynamic and explosive movements, begin slowly and appropriately. 
Keep your focus not only on good, but exceptional technique.

By building a strong and technically sound foundation you will realize the full power contained within these power lifting exercises!

If you really want to learn the true foundation of human movement, make sure you check out Spider Training 1 and 2

These two resources will explode your foundational awareness of proper training from the ground up!

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