How and why make Snatch?
The snatch is a bodybuilding exercise that combines strength, speed and strategy. As you lift the bar from the ground to overhead, you engage your whole body, particularly your legs and hips. This exercise develops power and stance, while improving mobility and coordination. Successfully completing a Snatch brings great satisfaction, as it testifies to your mastery and progress in one of the most technical movements in weightlifting.
What are the advantages of Snatch?
The Snatch is a unique movement offering a multitude of benefits. Unlike isolated exercises that target a single muscle group, it engages virtually every muscle in the body. By raising the bar from the ground to the Overhead Squat position, the Snatch simultaneously works the hamstrings, quads, glutes, calves, trapezius, shoulders, triceps, forearms and biceps.
What’s more, this movement requires great stability, which helps maintain balance and optimal control when handling the load. You therefore need a strong core to maintain good posture and improve your performance in various sports such as weightlifting and cross-training.
Regular practice of Snatch can stimulate muscle growth and accelerate metabolism. As a result, the body tends to burn more calories, even at rest. It also develops power, explosiveness, coordination, speed and body awareness. All these qualities are essential for many physical activities.
How do I run a Snatch?
The Snatch is a complex weightlifting movement that involves lifting a mass from the ground to the Overhead Squat position in a single, fluid movement. It requires synchronization, technique and exceptional strength. Discover the different stages of this fascinating exercise here.
Setup and departure
In the first phase, place the load at shin height, with your feet hip-width apart and centred under the weight. Then grasp the load with a hook grip of about 80 cm for better grip. Adopt a squatting position with your back flat and arms straight. Finally, keep your chest up, eyes straight ahead and muscles engaged.
Raise the bar and move to the “power position
Initiate the movement with your legs, glutes and back. Gradually accelerate by extending your ankles, knees and hips (triple extension) to generate strength. The bar should graze your thighs as it rises.
When the load is above your kneecaps, bend your legs quickly to prepare for the explosive thrust. Simultaneously straighten your torso to create a straight line between your shoulders and the weight. Pass the weight along your thighs until you reach the “power position”. Keep your arms straight and your body sheathed during this phase.
Safety accessories are essential to prevent injury. At WODANDGO, we’re fully aware of this. That’s why we offer a wide range of equipment in our store, including knee pads, weightlifting belts and wrist straps.
From the “power position” to the end of the print run
In this position, use your legs as if you were jumping, generating maximum force. Shrug your shoulders at the end of the movement to help transfer power to the bar and initiate the descent. Let the bar continue its ascent thanks to the momentum created. Keep the weight close to you and your elbows high for better balance.
Grab the bar above your head
Synchronize the recovery of the load by catching it with your arms stretched above your body. Make sure your feet touch the ground in the Overhead Squat position for a stable landing. Maintain this position by pushing the lifted mass to lock the arms and straighten the torso.
What are the mistakes to avoid during a Snatch?
Snatch is a complex, technical movement that requires careful attention to posture and coordination. Here are some common mistakes to avoid to maximize your performance and minimize the risk of injury:
- wrong starting position,
- incorrect takeoff,
- loss of control,
- unstable reception.
If you want to avoid these mistakes, work with a coach or an experienced athlete. You should also concentrate on technique beforeincreasing the weight of the load. Don’t hesitate to film your movements for analysis. Finally, use mobility and strengthening exercises to help you.
Good to know: the deadlift is a key exercise for strengthening the posterior chain, essential for an effective Snatch. This movement prepares the muscles for explosive action and coordination. It improves leg, hip and back strength, while providing the stability needed to lift the bar off the ground. If you’d like to find out more about the Deadlift, don’t hesitate to consult our dedicated article: ” How and why to deadlift “.
The snatch is a technical and complex exercise, but it offers multiple benefits for fitness enthusiasts and athletes of all levels. The Snatch develops strength, power, coordination, muscle growth, mobility and posture. To practice this movement with complete peace of mind and in optimal conditions during your workouts, don’t forget to equip yourself with the many accessories we provide at WODANDGO. They have been rigorously tested and are sure to meet your needs.
