Want to take your Snatch to the next level?
In this article, we’re sharing our top 3 drills to help you boost speed, power, and efficiency in the Snatch. Get ready to lift with precision, confidence, and strength like never before. If you’re serious about improving your lifts, you can also download our Weightlifting Program to help you achieve your goals faster!
The Tall Snatch
Purpose: Train and reinforce the proper mechanics of the pull under the bar, and train speed, aggressiveness, confidence and precision in the turnover.
How to: Stand tall with your feet in your pulling stance and the bar hanging at arms’ length in your snatch grip. Initiate the movement by pulling your elbows up to shoulder height as you lift your feet to accelerate down into a squat. This motion needs to be aggressive, forceful and without hesitation.
Programming: Sets of 3-5 reps, typically at 20-30% of your best snatch.
The Snatch Balance
Purpose: Train aggression, balance, timing and confidence for receiving the snatch.
How to: Start standing with the barbell behind your neck with a snatch-width grip. Bend the knees smoothly, maintaining balance and an upright torso, then drive up with the legs to minimally elevate the bar—the goal is to unload the bar to allow yourself time to move under, not to elevate it any higher than necessary. Transition into the squat as quickly as possible receiving the barbell overhead.
Programming: Sets of 1-3 reps, typically at 70-100% of your best snatch.
The Hip Snatch
Purpose: Train a more powerful finish, and commit to an aggressive, quick turnover.
How to: Stand tall with the bar in your snatch grip and hanging at arms’ length. Hinge at the hips and bend the knees slightly, keeping the bar tucked up into the crease of the hip as you bring the shoulders in front of the bar. Extend aggressively, and transition into the squat as quickly as possible to complete the snatch.
Programming: Sets of 1-3 reps, typically at 60-70% of your best snatch. It can also be taken up to maximum effort.
Need more help?
Our 9-week Olympic Weightlifting Program is a fantastic add-on to your current training, requiring only 90 minutes of additional training each week. Each session is packed with primers, educational content and videos!
✓ 2 sessions per week — 45 min workouts
✓ Snatch, Clean and Jerk primers for each session
✓ Main Lifts with percentage targets
✓ Educational videos and in-depth programming notes throughout
✓ Direct contact with our coaching team for support and guidance
This program consists of 3 weeks of Battery Lifting, 3 weeks of Cluster Sets, and ends with 3 weeks of Wave Loading. No strength or secondary accessory pieces are provided as this program is designed to complement your current training.
Comments