Shoulders
Snach
The snatch is a pinnacle of Olympic weightlifting, requiring total-body coordination to move a barbell from floor to overhead.
How to perform.
Follow the sequence — setup is half the lift.
Approach the barbell with a wide overhand grip and your shins touching the bar, keeping your back flat and chest upright.
Initiate the pull by driving through your heels, keeping the bar close to your shins while maintaining a constant back angle.
Once the bar passes your knees, explosively extend your hips, knees, and ankles to propel the weight upward.
Perform a shrug with your shoulders and pull your body under the bar as it reaches peak height.
Catch the barbell overhead with locked arms while dropping into a deep squat position.
Drive upward from the squat to a standing position while keeping the weight stabilized directly over your midfoot.
Lower the barbell in a controlled manner back to the floor or drop it if using bumper plates on a lifting platform.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back during the initial pull from the floor.
- Allowing the barbell to drift too far forward away from the body.
- Bending the arms too early before the hips have reached full extension.
- Failing to fully lock out the elbows when catching the bar overhead.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.