I remember when I first tried the Snatch…
I also remember the first time I was taught how to Snatch.
Unfortunately for me these came a few years apart and even though I thought I was pretty good, Marty from Triumph Weightlifting Club tore my technique to pieces.
I went from thinking I knew how to Snatch to complete beginner in about 2 seconds.
Most people tend to fall in the same category when it comes to the Snatch. They generally learnt by just trying it out and have created themselves some bad habits to work off or they just jumped in on a random crossfit workout with a friend, something along the lines of 30 Snatches for time. Now I’m not against crossfit or giving the full movement a crack for yourself but neither is really the best way to develop the Snatch into a smooth and strong movement.
The best way to build the Snatch is focusing on developing the pieces of the movement individually and then bringing the lift together. I don’t think there’s anyone that simplifies this better than Juggernaut’s Max Aita who breaks down training weightlifting to 3 main categories.
- Increasing the height of the bar (Strength and Power)
- Increasing the efficiency and speed under the bar (Technique and Speed)
- Improving the bar path (Technique)
Each lift aimed at improving your Snatch must address at least one of these factors.
Over the years of trial and error while working with multiple coaches like Marty (go check out @triumphweightliftingclub on instagram, they are coaching multiple lifters who compete at an international level and are overall beasts) we have worked out 7 exercises that have consistently helped improve our own lifts and those of the clients we work with. So here they are.
Back Squat
This one’s pretty self explanatory but unfortunately some people miss the boat that weightlifting is a sport that requires you to lift more weight. Snatches and Clean and Jerks are tonnes of fun but if you want to get strong you still have to lift heavy ass weights. Just technique work will help make you efficient at using your strength but it will rarely be enough of a stimulus to build it.
Snatch Deadlift
Like the Back Squat we need to get stronger to help lift heavier. One of our favourite exercises to build that strength is the Snatch Deadlift. Now the key here is that we want to make the lift look as much like a Snatch as possible. Keeping the shoulders over the bar and pushing the floor away while sweeping the bar back into you helps load the hamstrings and glutes to help with an aggressive drive into the bar once we move into our pulls. Another key factor here is you probably won’t be able to perform this properly with too much over your max Snatch, so keep it light.
Check out Nathan below performing these Snatch Deadlifts the way we coach them here at Newstrength.
Snatch High Pull
This exercise is an awesome way to take the strength we have developed through our snatch deadlift and focus a little more on guiding the bar through the extension. We like to focus on pulling the bar up to as close to the collarbones. This means just like the snatch deadlift we will be using loads pretty close to our max snatch to make sure we keep in the right positions.
Low Hang Snatch
One of the most common problems people have when performing the snatch is losing tension or position off the floor. An awesome fix for this is to train the snatch from the low hang position. This way we can build eccentric strength through the movement on the way down and place emphasis on keeping tension through the back while pushing the floor away with the legs on the way up.
High Hang Snatch
Having problems not bringing the bar all the way into the hips with your snatch?
The High Hang Snatch could be an awesome exercise for you, this helps develop strength and power in the power position of the snatch while helping you guide yourself under the bar quickly and into a solid receiving position. As an added bonus since you can’t use too much load on these you can tend to do these on your off days without overly stressing your body.
Snatch High Ride Down
These are a Triumph special. Yes I’m mentioning these guys a tonne but that’s because we won’t take credit for things they taught us. They’re awesome and you should check them out.
The intention behind this lift is to ensure you finish your pull and stay connected to the bar throughout the turnover of the lift. Plus as an added bonus if helps prevent the dreaded bar crash that normally ends up with you being spat out on your butt behind the bar, who really wants to be embarrassed by that, right?
Snatch Balance
Another awesome exercise to help you receive the bar in a low stable position is the snatch balance. It’s particularly valuable if you find yourself always power snatching more than you can full snatch.
Don’t be one of those guys and chuck these in to help you get under the bar faster.
Drill to Kill
So there you have it….
Seven exercises to help you snatch heavier and more efficiently. If you’re local to Newcastle and you want to get some hands on coaching of the Olympic Lifts, we are hosting a FREE weightlifting workshop as part of our latest open day. If you want to come along and get snatchy then click here and reserve your spot.