The Snatch is one of two lifts in Olympic weightlifting, the other being the clean and jerk. The goal is to lift a barbell from the ground and overhead in one fluid motion. Unlike other lifts, the Snatch emphasises speed, mobility, and technique over brute strength. It engages multiple muscle groups simultaneously. Everything works together, from your legs to your shoulders, to achieve the lift. The result is not only strength but also improved coordination and flexibility.
MUSCLE WORKED IN SNATCH
The Snatch is a compound movement that targets multiple muscle groups simultaneously
PRIMARY MUSCLES WORKED
- Glutes: The glutes power the explosive hip extension, a critical part of the Snatch. They generate the force needed to lift the bar overhead.
- Quads: Your quadriceps are heavily involved during the initial pull and the squat phase of the Snatch. They drive the upward movement and stabilise the body.
- Adductors: These inner thigh muscles help with stability and control during the lift, especially in the squat phase.
- Lower back: The erector spinae muscles in your lower back play a stabilising role. They make sure your spine stays neutral throughout the movement.
SECONDARY MUSCLES WORKED
- Hamstrings: The hamstrings assist in the hip hinge during the first pull and contribute to the explosive power of the lift.
- Trapezius: The traps engage during the second pull, helping to shrug the bar upward with force.
- Forearm Flexors: A strong grip is essential in the Snatch, and the forearm flexors work to maintain control of the barbell.
- Calves: The calves activate during the explosive upward drive, helping to transfer power from the ground to the bar.
WHY SHOULD YOU SNATCH?
The Snatch isn’t just for professional weightlifters. It’s an excellent exercise for anyone looking to
Build explosive power
Perfect for athletes who need speed and strength in their sport.
Improve Coordination
The Snatch demands precise timing and movement.
Enhance Mobility
It requires a wide range of motion, improving flexibility.
Develop Body Strength
This compound exercise activates almost every major muscle group.
HOW TO PERFORM A SNATCH
The snatch is a technical lift that requires precision. Follow these steps
The Right way to perform a Snatch
- Stand with your feet shoulder-width apart and the barbell over your mid-foot.
- Grip the bar with a wide, overhand grip (snatch grip).
- Keep your back straight, chest up, and shoulders slightly ahead of the bar.
- Drive through your heels, keeping the bar close to your body as you lift it past your knees.
- Maintain a straight back and controlled movement.
- Once the bar reaches mid-thigh, explosively extend your hips and shrug your shoulders, pulling the bar upward.
- Keep your elbows high and wide as you transition into the catch phase.
- Drop under the bar into a squat position while simultaneously locking your arms overhead.
- Stabilise the bar overhead with your arms fully extended and core engaged.
- Stand up fully to complete the lift, keeping the bar stable overhead.
- Carefully lower the bar back to the ground or drop it if using bumper plates.
- Repeat.
COMMON MISTAKES TO AVOID
Proper form is key in the bench press to prevent injury and maximize muscle engagement. Here’s what to watch out for
Rounded Back
Keep your back straight throughout the lift to prevent injuries.
Improper First Pull
Letting your arms do the work instead of your legs during the initial pull reduces power and increases strain.
Unstable Overhead Catch
Ensure your arms are fully extended, and your body is stable before standing up.
Skipping Warm-Ups
Not properly warming up muscles and joints can increase the risk of injury.
Looking to modify or intensify your push-up game? Here are some options
VARIATIONS AND ALTERNATIVES
There are some variations and alternatives for the Snatch. Let’s look at them one by one. The first one is the
Power Snatch
In this variation, you skip the full squat and catch the barbell in a partial squat.
Hand Snatch
Instead of lifting from the ground, start with the bar just above your knees.
Dumbbell Snatch
Use a single dumbbell to perform the movement. It’s great for beginners.
Overhead Squat
Focus on the final phase of the Snatch to improve your mobility and stability.
HOW MANY REPS AND SETS FOR THE BEST RESULTS?
Beginner Level
3–4 sets of 3–5 reps with light weights to focus on technique.
Intermediate Level
4–5 sets of 3–4 reps with moderate weights for strength and form refinement.
Advanced Level
4–6 sets of 2–3 reps with heavy weights to maximise power and explosiveness.
THE SNATCH AND YOU
Snatch is the best exercise for your body. Make a routine of it for countless benefits. It’s a full-body exercise that improves strength, speed, and coordination. The Snatch is a valuable addition whether you are an athlete or just someone looking to mix up your workouts.
Therefore, if you want to learn more about it, book an appointment for Snatch at Meridian Fitness in Greenwich, London. A place where you can get top-class trainers to start light, stay consistent, and watch your performance skyrocket. With practice, the Snatch will become one of the most rewarding lifts in your arsenal.
