There’s no shortage of folks doing badass exercises in a CrossFit box at any given time.
But perhaps the most epic of them all is the snatch.
Scroll down for your snatch crib sheet.
And a faster metabolism?
That means more calories burned in and out of the gym.
You’ve heard ofplyometric exercises, right?
Welp, this move is one of the best.
“A qualified coach will know how to teach, cue, and correct any movement’s imperfections.”
The Barbell Snatch
The snatch variation that you’ll see most often in CrossFit?
“you could power snatch or squat snatch a barbell,” says Milgram.
It only requires quarter-squatting.
Below, Milgram and Rouse explain how to do a power snatch in CrossFit, step by step.
A) Begin with the loaded barbell on the ground with bar over feet.
Feet should be about hip-width apart, toes slightly turned out.
Ideally, use a hook grip (thumb around the bar).
C) Get into starting position: screw pinkies into the bar to engage lats.
Lift hips so that they are slightly higher than knees, and push knees out.
D) Straighten legs while pulling the barbell up alongside body with straight arms.
Pull elbows high to drive the barbell overhead.
And more weight=more gains.
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Wickham explains: “Most people have a strong side and weak side.
Doing single-arm exercises can help make the weaker side as strong as the stronger side.”
Doing unilateral movements helps promote muscle symmetry, which prevents issues like overuse injuries over the long term.
“The single-arm dumbbell snatch is the simplest of the snatches,” she says.
B) Squat down, grabbing the center of the dumbbell with one hand.
C) Straighten legs while pulling the dumbbell off the ground, up alongside your body.
D) As the dumbbell passes hip-height, explosively extend hips while shrugging shoulder up towards ear.
This will help propel the weight overhead.
F) Finish the movement by straightening knees and hips fully before initiating another repetition.
The Kettlebell Snatch
The kettlebell snatch requires more skill than the dumbbell snatch.
It may take a little trial and error to figure out the timing, according to Wickham.
B) Reaching right arm straight down, hinge hips back and bend at knees into a squat.
D) Simultaneously pull the bell straight up alongside your body while explosively opening hips and knees to stand.
Catch the bell so that it’s resting along right forearm.
F) Continue to press the weight upwards until arm is completely straight and locked out over right shoulder.
E) Stand up before returning the weight back to standing.
Note: For both the dumbbell and kettlebell snatch it is possible to squat snatch the weight.
But be warned: that shit is tough!
“Even with moderate weight, this is really challenging.”
What’s a Hang Snatch vs. a Full Snatch In CrossFit?
While a full snatch involves the bar starting from the ground.
The barbell power snatch detailed above is a full power snatch.
However, if you started that movement at mid-thigh (rather than the floor!
), and “caught” the weight in a quarter squat it would be a hang power snatch.
It also means that the movement is faster.
Full snatches, on the other hand, give you more room to accelerate the bar.
What About Split Snatches?
And be patient with yourself!
“It’s tough, sure, but that’s part of what makes it so rewarding.”
