Written by Chad Wesley Smith
We break down some simple drills to help you warmup for the Snatch and improve your technique.
Snatch Grip RDL
-Hold Barbell with Regular Snatch grip
-Feet Between Hip and Shoulder Width Apart
-Brace the Torso and Depress the Scapula
-Maintain Lat Engagement Throughout Movement
-Hinge at hip with controlled eccentric stopping below knee, shins remain perpendicular throughout Movement
-Maintain neutral spine for Entire movement
-5 to 10 reps
Wall Slides
–Feet Start 6-8” away from wall
-Elbows and wrists touching wall forearms vertical
keep moderate pressure against wall, sliding arms up and down
-Keep scapula depressed, traps relaxed (no shrugging)
-8-10 reps
Lying Snatch Grip Overhead Regression
–Feet in Squat position, knees bent >90 degrees
-Ribs down, back flat abs engaged
-With Snatch grip Lower stick slowly to floor Maintain ribs down then controlled concentric
-Use tempo and pausing to increase ROM
-Overload with plate in the stick, move hips closer to wall
6-8 reps
Muscle Snatch
-Hold Barbell with Regular Snatch grip
-Feet Between Hip and Shoulder Width Apart
-Start from Power Position, Soft knees, Shoulders Above Barbell
-Initiate drive through legs to full extension, end with legs locked out
-Continue elbow drive upward ONLY, no “flip and press”
-Shoulders remain above barbell throughout pull
-Shoulders rotated internally bar behind head
-4-6 reps
Overhead Squat
-Start with bar in overhead position with Snatch grip
-Feet Between Hip and Shoulder Width Apart, toes pointed out
-Maintain upper back stability, shoulders slightly internally rotated
-Initiate Squat from hips/knees together
-Knees track with toes
-Keep shoulders actively pushing into bar
-Maintain a neutral spine throughout movement
-5-8 reps
Tall Snatch (Muscle Snatch into Squat)
-Hold Barbell with Snatch grip
-Feet Between Hip and Shoulder Width Apart
-Start from standing position, shoulders above bar
-Elbows drive UP while pulling body under, hips move DOWN into Squat simultaneously
-Bar “flips” into position at bottom of Squat, feet stay on floor
-Keep shoulders actively pushing into bar
-5 reps
