What Is A Snatch In CrossFit? A Beginner’s Guide

The snatch is a staple Olympic weightlifting movement in CrossFit, and the sport of Olympic weightlifting is known for its complexity and the explosive power it demands. 

Executing a snatch involves lifting a barbell from the ground to an overhead position in one continuous, fluid motion. 

As one of the most dynamic movements in CrossFit, the snatch not only tests raw strength but also challenges an athlete’s coordination, speed, and agility.

In CrossFit, the snatch plays a crucial role in developing full-body power and enhancing overall athleticism. 

By engaging multiple muscle groups simultaneously, this movement promotes stability, improves balance, and fosters functional strength. 

As a compound lift, it showcases the blend of strength and finesse required in CrossFit, making it a core component of many workout routines.

As a Physical Therapist and Remote CrossFit coach for over twelve years, I frequently incorporate variations of the snatch in my training programs to help my clients develop power and technique while accommodating their individual fitness levels. 

These variations are also a key part of my 1:1 Pain-Free Performance Program.

In this article, we’ll answer the question of what is a snatch in CrossFit by diving into the snatch’s technique, benefits, variations, and safety considerations.

While also addressing common mistakes and offering tips for improving your snatch performance in CrossFit, so you can master this essential movement and elevate your fitness.

How To Master The Snatch Technique

Mastering the snatch requires precision, timing, and a deep understanding of body mechanics. 

While the movement appears seamless when performed correctly, it actually consists of several distinct phases, each contributing to the overall fluidity and power of the lift. 

Here’s a breakdown of these key phases:

Setup 

The lifter positions themselves over the barbell with a wide grip, and a hook grip, ensuring a stable stance and aligning their shoulders, hips, and knees for optimal leverage in the starting position. 

Proper setup is essential for an efficient lift, as it establishes the foundation for balance and control throughout the movement.

First Pull

Initiating the lift, the lifter pulls the barbell off the ground, maintaining a close proximity between the bar and their body. 

During this phase, they keep their back straight and engage their core and legs, driving the movement upward with strength and control.

Second Pull 

As the bar passes the knees, the lifter transitions into the next phase by shifting their weight slightly back and preparing to generate greater speed.

This transition marks the beginning of the explosive portion of the snatch.

Third Pull 

The lifter performs a powerful extension of the hips, knees, and ankles (known as the triple extension) to accelerate the barbell upward after reaching the hip crease. 

This phase generates maximum force and propels the barbell to its peak height, emphasizing the explosive nature of the snatch.

Turnover 

Once the bar reaches its highest point, the lifter swiftly drops underneath it while simultaneously rotating their arms to prepare for the catch. 

This quick transition is critical for positioning the bar overhead.

Catch 

The lifter receives the bar in a deep squat position, with their arms fully extended overhead and their core engaged to stabilize the weight. 

This is where timing and coordination are essential, as the lifter must effectively control the bar while absorbing its downward force.

Recovery 

In the final phase, the lifter stands up from the squat position, maintaining the barbell overhead with arms extended and a stable core. 

The snatch is only complete once the lifter is fully upright, demonstrating control and balance.

Each of these phases requires precise execution and a keen awareness of body mechanics. 

With practice and proper guidance, athletes can develop the technique and power needed to perform the snatch efficiently, making it a rewarding movement in any CrossFit repertoire.

Benefits of The Snatch in CrossFit

The snatch offers numerous benefits, making it a staple in CrossFit training. Beyond its complexity and challenge, this movement is highly effective for developing functional strength and overall athleticism. 

Here’s why the snatch is so valued in CrossFit:

Power Development

The snatch is one of the best exercises for building explosive power, particularly in the hips and legs. (1)

This power is crucial not only in CrossFit but also in sports and activities that require rapid bursts of energy and quick movement.

Full-Body Engagement

Few movements engage as many muscle groups as the snatch does. 

From the legs and core to the upper body, it activates multiple areas simultaneously, providing a comprehensive strength and conditioning workout that enhances overall body strength and stability. (1)

Enhanced Athleticism

Performing the snatch regularly helps improve coordination, balance, and flexibility, making athletes more agile and better equipped to handle complex movements. 

These skills contribute to better performance across a wide range of physical activities.

Functional Strength

The snatch isn’t just for CrossFit; it has real-world applications, too. 

By training the body to lift a weight from the ground to overhead in one swift movement, the snatch develops functional strength that translates well to daily activities and other sports, improving overall performance and injury resilience.

Common Snatch Variations in CrossFit

To accommodate different fitness levels and training goals, CrossFit incorporates various snatch variations. 

These adaptations allow athletes to work on specific aspects of the snatch or tailor the movement to suit their individual needs:

Hang Snatch

Starting from either the knee or hip level rather than the ground, the hang snatch is ideal for beginners learning the movement or for athletes focusing on the upper phase of the lift. 

It’s also a great variation for improving strength and control in the second pull and catch phases because you are starting from the hang position versus the floor.

Power Snatch

In the power snatch, the lifter catches the barbell in a partial squat position instead of a deep squat. 

This variation is frequently used in CrossFit WODs (Workouts of the Day) because it’s quicker and less demanding on flexibility, making it easier to perform multiple reps in a short time frame. 

It is also arguably the most powerful lift you can perform since the average time to complete it is less then other lifts with a heavy barbell.

Hang Power Snatch

Combining the hang start with a partial squat catch, the hang power snatch is a versatile variation that builds explosive strength and reinforces good positioning during the turnover and catch phases. 

It’s a favorite for building speed and coordination, especially among athletes who may struggle with a full squat snatch.

Each of these variations serves a specific purpose within CrossFit training, allowing athletes to adapt the snatch to their skill level and training objectives.

Incorporating these variations can enhance performance, increase adaptability, and provide a well-rounded approach to mastering the snatch.

Snatch Balance

This variation involves starting with the barbell on the shoulders, as in a back squat, with the same snatch grip width, and quickly dropping into a squat while pressing the bar overhead. 

The snatch balance is excellent for developing confidence and stability in the overhead squat position. 

It also helps athletes improve their timing and technique for receiving the bar overhead, making it a valuable tool for refining the catch phase of the snatch.

Training and Performance Tips For The Snatch

The snatch is highly technical and demands a unique combination of strength, speed, and coordination. 

To maximize effectiveness and minimize risk, it’s essential to approach snatch training with a focus on technique, consistent practice, and gradual progression. Here are some key tips for training and improving performance in the snatch:

Seek Coaching and Feedback

Due to the complexity of the snatch, it’s crucial to learn from an experienced coach who can provide real-time feedback on form and technique.

Even seasoned athletes benefit from coaching to refine their movement patterns and ensure safety.

Consistent Practice

​The snatch requires regular, focused practice to master. 

Breaking down the movement into its individual phases (setup, pulls, turnover, and catch) and practicing each component separately can help reinforce proper technique and build muscle memory.

Incremental Progression

Mastering the snatch takes time, so it’s important to progress incrementally with weight and complexity. 

Starting with an empty barbell or light weight allows athletes to develop sound mechanics before advancing to heavier loads.

Boost Athletic Performance

When performed correctly, the snatch can lead to measurable improvements in athletic metrics like vertical jump and sprint speed. (2)

Its emphasis on explosive power and full-body coordination translates well to other sports and activities, making it a valuable exercise for athletes looking to enhance overall performance.

Safety Considerations For The Snatch

While the snatch is a rewarding movement, it carries a risk of injury if not performed with proper form. 

Prioritizing safety is essential to get the most out of this exercise without compromising your well-being. Consider the following safety tips for snatch training:

Progressive Loading

Avoid the temptation to lift heavy too soon. Building up gradually allows your muscles, tendons, and joints to adapt to the demands of the snatch. 

Starting light and only increasing weight as technique improves will help prevent strain and injury. (3)

Focus on Technique

Proper form is key to minimizing injury risk. The snatch’s technical demands make it susceptible to mistakes, which can lead to shoulder, back, or knee injuries. 

A coach can help identify and correct form issues before they become habits.

Mobility and Flexibility

The snatch requires excellent mobility and flexibility of the whole body, particularly in the shoulders, hips, and ankles. 

Incorporating mobility exercises and stretching into your routine will enable a greater range of motion, helping you achieve safe and effective snatch positions, particularly in the start position and the full squat position. 

Working on mobility also reduces the risk of joint discomfort during and after training.

By approaching snatch training with attention to technique, athletes can reap the full benefits of this powerful movement while reducing the risk of joint issues.

Common Mistakes and How To Avoid Them

The snatch is arguably the most technical movement in CrossFit, and even the best lifters can fall into common pitfalls. Here are some frequent mistakes and tips on how to correct them:

Early Arm Bend

One common error is the early arm bend, where lifters bend their arms prematurely during the lift. 

To correct this, it’s essential to keep the arms straight until the second pull to maintain a strong, vertical lift.

Looping the Bar

Another mistake is looping the bar, which occurs when the bar travels away from the body. 

Lifters should focus on keeping the bar close to the body to maintain a vertical bar path, optimizing lifting efficiency.

Cutting the Pull Short

Some lifters cut the pull short, failing to fully extend their hips, knees, and ankles. 

It is crucial to emphasize full hip extension before dropping under the bar to generate maximum power.

Poor Overhead Position

A poor overhead position can also be problematic, resulting from inadequate shoulder mobility and core stability in the catch position. 

Lifters should work on shoulder mobility exercises and core stabilization techniques to achieve a strong overhead position.

Inconsistent Foot Placement

Lastly, inconsistent foot placement can hinder performance. Establishing and maintaining a consistent foot position in the setup and catch is important for better balance and stability throughout the movement.

Programming The Snatch For CrossFit

Incorporating the snatch into CrossFit programming requires thoughtful consideration to ensure technique improvement and performance enhancement.

First, it is beneficial to dedicate time to skill work, practicing the snatch technique with lighter weights. 

This focus on form and mechanics should take precedence before increasing load.

Integrating snatch variations, such as hang snatches and power snatches, into strength cycles can help with strength development while reinforcing the core mechanics of the full snatch.

The snatch can also be included in high-intensity workouts (WODs) for metabolic conditioning, which improves cardiovascular fitness and muscular endurance.

During these sessions, using lighter weights can facilitate a focus on speed and technique.

Providing scaling options is essential for athletes who are still developing their snatch technique or have mobility limitations. 

Alternatives might include using a lighter barbell, performing the hang snatch, or practicing with a PVC pipe.

Lastly, recovery considerations should not be overlooked. 

The technical and physical demands of the snatch require proper recovery strategies, including adequate rest days, mobility work, and nutrition to support performance.

Wrapping Up on What Is a Snatch In CrossFit?

The snatch is a challenging yet immensely rewarding movement that stands as one of the main lifts in CrossFit and Olympic weightlifting. Its complexity requires dedication and practice, but the payoff is well worth the effort. 

For CrossFit athletes, the snatch offers a unique opportunity to develop explosive power, full-body coordination, and functional strength that translates beyond the gym.

By incorporating the snatch and its variations into their training, athletes can build a strong foundation for overall athleticism. 

When performed with proper technique and safety considerations, the snatch not only enhances physical performance but also contributes to greater confidence in almost all human movement. 

Embracing the snatch in your routine can lead to significant gains in strength, flexibility, and athletic ability, making it a key component of a well-rounded CrossFit regimen.

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FAQ

1. What are the main benefits of including the snatch in my CrossFit training?

The snatch offers numerous benefits, including improved explosive power, full-body strength, and enhanced athleticism. 

It also aids in developing functional strength that translates well to real-world activities and other sports, making it a versatile exercise for overall fitness improvement.

2. Do I need prior experience to start practicing the snatch?

While experience can help, beginners can absolutely learn the snatch with proper coaching. 

Starting with lighter weights or even just a training bar allows you to focus on mastering the technique before progressing to heavier loads. 

Many CrossFit gyms also offer foundational classes that cover the basics of Olympic lifts like the snatch.

3. How can I minimize the risk of injury when performing the snatch?

To reduce injury risk, prioritize learning proper technique from a qualified coach, progress gradually with weights, and ensure you have adequate mobility, especially in your shoulders, hips, and ankles. Incorporating warm-ups and mobility exercises can also help prepare your body for the demands of the snatch.

References:

1. Czaplicki, A., Szyszka, P., Sacharuk, J., & Jaszczuk, J. (2019). Modeling record scores in the snatch and its variations in the long-term training of young weightlifters. PloS one, 14(12), e0225891. https://doi.org/10.1371/journal.pone.0225891

2. Ayers, J. L., DeBeliso, M., Sevene, T. G., & Adams, K. J. (2016). Hang cleans and hang snatches produce similar improvements in female collegiate athletes. Biology of sport, 33(3), 251–256. https://doi.org/10.5604/20831862.1201814  

3. Alekseyev, K., John, A., Malek, A., Lakdawala, M., Verma, N., Southall, C., Nikolaidis, A., Akella, S., Erosa, S., Islam, R., Perez-Bravo, E., & Ross, M. (2020). Identifying the Most Common CrossFit Injuries in a Variety of Athletes. Rehabilitation process and outcome, 9, 1179572719897069. https://doi.org/10.1177/1179572719897069