The snatch is one of the most complex things we do with the barbell. If the deadlift (i.e. just picking the barbell off the floor) is the easiest, then the full snatch, is definitely the most difficult.
There are a few minor adjustments one can make to their lifts to make it a little better. Granted, this complex movement (along with the clean and jerk) takes time and a lot of practice to become okay at it, let alone good.
1. Check your shoes – Chunky heels will drive you forward on your toes. Eliminate the heels and wear shoes that are flatter and firmer. Would you lift weights on pillows? Then don’t wear running shoes!
2. Keep the bar close – When I’m trying to teach people the snatch for the first time, the number one thing I focus on is how close the bar is kept. I don’t care how ugly it looks in the beginning, as long as you can figure out how to keep the bar close, it’s successful.
3. Don’t go too heavy (if your form’s not great) – With the snatch, you really risk tweaking important parts of your body (you know, like shoulders) if you try to hit positions without having developed the flexibility.
4. Drill positions (with a coach, videotape, or other eye present) – Practice, practice, practice different positions of the snatch. Go from the hang, go from above the knee, go from right below the knee, and go from the floor. Get a feel for what is engaged in each position. But make sure you have another eye present. Just because something may feel correct, doesn’t mean it looks that way. Practice, film, practice, and keep testing.
There you have it. Four simple steps to get a better snatch. I’ve worked privately with a few students now to help fix their Olympic lifts. The cool thing about one-on-one sessions is we get to work on movements that are specific to YOU. Let us know if you’re interested!
5 Rounds Of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
There is a 30 minute cap on this workout, be sure to scale as needed