6.3 Olympic Weightlifting: The Snatch
Key Takeaways
- Olympic weightlifting trains the body to apply high force rapidly, generating high power outputs from core to extremity.
- The snatch is defined as moving a loaded barbell from the ground to overhead in a single, continuous motion.
- The first pull is a controlled push from the floor to the knees, keeping the torso angle relative to the ground constant.
- The second pull is the power phase, requiring complete triple extension of the hips, knees, and ankles before bending the arms.
- The third pull is the active descent where the athlete pulls themselves under the bar, receiving it in a deep overhead squat.
6.3 Olympic Weightlifting: The Snatch
Defining Olympic Weightlifting in CrossFit
CrossFit incorporates the two Olympic lifts—the clean and jerk and the snatch—because they are unmatched in their ability to develop explosive power, speed, strength, and coordination. Biomechanically, these lifts train the body to fire muscles in a coordinated sequence from core to extremity. The core (trunk, hips, and spine) generates the force, which is then transferred through the extremities (arms and legs) to the object being lifted.
Olympic weightlifting teaches athletes to apply force rapidly. In physics, power is defined as work divided by time ($P = W/t$). By moving large loads over long distances in fractions of a second, Olympic lifters produce some of the highest power outputs in all of sports. Furthermore, these movements demand high levels of mobility, balance, and agility.
Mechanics of the Snatch
The snatch is defined as lifting a loaded barbell from the ground to overhead in a single, continuous motion. It is one of the most technically demanding movements in fitness.
The Setup
A proper setup is critical to ensure a correct bar path and body leverage.
- Foot Position: Feet should be placed under the hips, in the athlete's jumping stance.
- Grip: A wide grip is used (the "snatch grip"), determined by measuring the bar from elbow to elbow with arms extended out to the sides. The athlete must use a hook grip (wrapping the fingers over the thumb) to secure the bar at high speeds.
- Body Position: The shins are close to the bar. The hips are higher than the knees but lower than the shoulders. The spine is neutral and rigid, chest is up, and the shoulders are positioned slightly ahead of the barbell.
The Three Phases of the Pull
The snatch can be broken down into three distinct pulls, each with its own mechanical purpose.
1. The First Pull (Ground to Knees)
The purpose of the first pull is to move the barbell off the floor into a position that sets up the explosive second pull. It is a controlled shift rather than a violent yank.
- Mechanics: The athlete pushes the floor away with their legs. The hips and shoulders rise at the same rate, keeping the torso angle relative to the floor constant. As the bar travels upward, the knees shift backward slightly to clear the path for the bar, keeping the barbell close to the shins. The arms remain completely straight.
2. The Second Pull (Knees to Triple Extension)
The second pull is the primary power-producing phase of the lift.
- Mechanics: Once the bar passes the knees, the athlete aggressively drives their hips forward and pulls the bar into the upper thigh/hip crease. As the bar reaches the hip crease, the athlete explosively extends their hips, knees, and ankles (known as "triple extension") while executing a violent shrug of the shoulders.
- Key Principle: The arms must remain straight during this phase. If the athlete bends their elbows early (an "early arm bend"), they will absorb the force of the hip drive in their arms rather than transferring it to the bar, resulting in a loss of power.
3. The Third Pull (Pulling Under the Bar)
Once the bar has been accelerated upward by the triple extension, the athlete must actively pull themselves down under the bar.
- Mechanics: The athlete pulls with their arms, directing their elbows high and outside. They transition their feet from the jumping stance (under hips) to the landing stance (slightly wider, under shoulders) and drop rapidly into an overhead squat. The arms lock out forcefully against the bar in the receiving position.
The Receiving Position
The snatch is received in the bottom of an overhead squat.
- Lockout: The arms must be locked out overhead with active shoulders (pushing up against the bar). The hands are wide, wrists are slightly extended, and the elbows are locked.
- Torso and Hips: The chest remains upright, and the hips descend below parallel (the crease of the hip below the top of the patella). The heels must remain in contact with the ground, and the feet should be flat.
- Bar Position: The barbell must be aligned directly over the athlete's heels (the frontal plane) to maintain balance.
Common Faults and Corrections
Coaches must be able to identify and correct technical faults to ensure athlete safety and efficiency.
| Fault | Cause | Correction / Cue |
|---|---|---|
| Early Arm Bend | Bending the elbows before reaching triple extension. | Teach "straight arms" during clean/snatch pulls. Use the cue: "When the arms bend, the power ends." |
| Hips Rise Too Fast | The hips rise faster than the shoulders off the floor, causing the torso to parallel the ground. | Setup with chest higher. Cue: "Push the floor away" and "Rise at the same speed." |
| Looping the Bar | The barbell swings outward in a wide arc instead of traveling vertically. | Keep the bar close. Cue: "Elbows high and outside" during the pull under. |
| Landing Forward on Toes | The athlete jumps forward to catch the bar, shifting weight to the toes. | Keep the bar close during the second pull. Cue: "Drive through the heels." |
What is the consequence of an "early arm bend" during the second pull of the snatch?
During the first pull of the snatch (from the floor to the knees), how should the torso angle change relative to the ground?
In which position is the barbell received in a full snatch?