How to Do a Snatch

The snatch is a complex and challenging Olympic weightlifting movement. It requires coordination, strength, and power. To do a snatch, follow these steps:

STARTING POSITION

1. Stand with the barbell in front of you, your feet slightly wider than shoulder-width apart, and your toes turned out slightly.

2. Bend your knees and hips, grab the barbell with an overhand grip, and pull it close to your body, keeping your elbows close to your sides.

3. Keep your back straight, engage your core, and look straight ahead.

FIRST PULL

1. Drive your feet through the floor and explosively extend your legs and hips, using the power of your legs and hips to lift the barbell from the ground.

2. Keep the barbell close to your body, and keep your elbows close to your sides.

SECOND PULL

1. As the barbell reaches about knee-height, transition from the first to the second pull.

2. Shrug your shoulders, pull the barbell up, and extend your elbows fully, keeping the bar close to your body.

3. Continue to drive your hips forward and extend your legs.

RECEIVING POSITION

1. When the barbell reaches about chin-height, pull yourself under it, keeping your body tight.

2. Land softly, with your knees bent, and your feet flat on the ground.

Tips

- Don't overextend your back.

- Keep the bar close to your body.

- Use the power of your legs and hips to lift the barbell.

- Pull yourself under the bar, keeping your body tight.

- Practice the snatch with light weights until you have the technique down.