Hey there, it's Ben from WODprep, and today I'm breaking down the basics of snatches (and CrossFit® Weightlifting!). If you're new to the barbell snatch or just looking to clear up some confusion around the different types, this guide is for you.
We’re going to dive into the various snatch variations you might encounter in your daily workouts, and I’ll explain the differences between them.
Whether you're scratching your head over a power snatch vs. a squat snatch or wondering what a hang power snatch is, I’ve got you covered.
Plus, stick around till the end of the article for some valuable resources to help you improve your snatch technique and lift more weight.
What is a Snatch?
Simply put, a snatch involves moving a weight from below to above your head in one fluid motion.
Here’s how it breaks down:
- Grip: A wide grip on the barbell.
- Motion: Lift the barbell from below your hips to above your head in one smooth movement.
- Completion: Finish with your knees and hips locked out, arms fully extended, and the barbell overhead.
One key point: no stopping midway. You can’t bring the bar to your shoulders and then press it overhead. It’s all about fluidity from the hip to overhead.
Power Snatch vs. Squat Snatch
Power Snatch
A power snatch is where you lift the bar overhead and catch it without squatting all the way down. The key here is receiving the bar with your hips above parallel.
Whether you catch it slightly bent or more upright, as long as you don’t squat below parallel, it’s a power snatch.
Power snatches can start from the floor or from the hang (more on that later).
Squat Snatch (Full Snatch)
A squat snatch, also known as a full snatch, involves catching the bar in a full squat position. You lift the bar overhead and drop into a squat, then stand up to complete the lift.
In a workout, if you’re supposed to do squat snatches but don’t squat below parallel, it’s a no rep. Make sure you get all the way down and then stand up to make it count.
Muscle Snatch
Though less common, the muscle snatch is worth mentioning. It’s a technique drill where you lift the bar from the hip to overhead without rebending your knees or hips. It’s all about pulling and locking out the bar without any additional leg movement.
Hang Snatches
The hang snatch means the bar starts off the ground, typically around hip level.
Here’s a quick rundown of the types:
Hang Power Snatch
- High Hang Power Snatch: Start with a slight dip and then explode upward. No full squat.
- Hang Power Snatch: Lower the bar to above your knees before lifting.
- Low Hang Power Snatch: Lower the bar below your knees but not to the floor, then lift.
Hang Squat Snatch
- High Hang Squat Snatch: Slight dip and then drop into a full squat as you lift the bar overhead.
- Hang Squat Snatch: Lower the bar above your knees before lifting and squatting.
- Low Hang Squat Snatch: Lower the bar below your knees but not to the floor, then lift and squat.
Muscle Snatch Variations
You can also perform muscle snatches from the hang:
- High Hang Muscle Snatch
- Hang Muscle Snatch
- Low Hang Muscle Snatch
Remember, no re-bending of the knees or hips with these variations.
Ready to Take Your Snatch to the Next Level?
Alright, folks, that's a wrap on our Beginner's Guide to Snatches! By now, you should have a solid grasp on the differences between power snatches, squat snatches, and muscle snatches, along with all the hang variations.
Remember, mastering these movements takes time and consistent practice. Don't rush it—focus on technique, and the strength will come. If you're ready to dive deeper and take your training to the next level, don't forget to check out our online training programs and resources.
Keep lifting, stay dedicated, and as always, if you have any questions, drop us a message.
At WODprep, we offer online training programs to help you master the snatch and other movements. Check out our daily workouts and our free, full guide on how to improve your snatch! Just enter your details at this link: wodprep.com/snatch.
Let's keep crushing those PRs! See you in the next article!