Mastering the Technique of the Snatch

This is a video example of a fairly well executed snatch in both actual time and slow motion.  This should provide some perspective to the viewer as to one of the main goals of the course. 

A view of proper stance width and as well as how and why to use a specific grip width.  The final portion deals with proper foot movement during the catch phase of the snatch. 

A review of snatch technique via regular and slow motion videos and a description of the proper starting position for the lift. 

The lift-off and first pull are absolutely critical to the effective execution of the lift.  This video describes the proper biomechanics and the kinesthetic feedback required. 

The shift to the power position sets the stage for generating the most power capable by a human.  Proper execution of this phase will insure the greatest bar speed. 

This lesson covers the activities taking place during the drop under of the snatch as well as the role of the arms in facilitating an accurate bar pathway and lock out. 

Correct placement of the bar overhead in the deep squat is dependent on the ideal pulling of the bar with the arms as well as pressing the body underneath the bar. 

A revisiting of the issue of footwork to remind the lifter that proper footwork aids in the speed of the drop under and increases the percentage of successful lifts. 

How to recover from the deep squat after a successful lockout. 

Exercises that will strengthen the body or the movement patterns that are lagging in the learning of the movement. 

The arm development will assist in the proper placement of the bar overhead to increase the percentage of successful lifts.

Rapid and precise descent into the deep squat can prove challenging.  These exercises will help to enable that motor pattern. 

Strengthening the pull is a key to maintaining progress toward the lifting of heavier weights.

Some misconception about hip and thigh contact is hindering some lifters' progress.  Hopefully this will allow technique progress to continue. 

This lesson covers combination exercises that will eventually lead to snatch technique mastery.

The first day of an 8 week program that will prepare the student for receiving the bar. 

Further training to prepare the body to receive the bar in the deep squat as well as overhead.

An introduction to proper pulling technique while continuing to develop overhead strength.

Continued training of the mechanics of the arms as well as overhead strength.

Continued work on the arm mechanics as well as improving the capacity for increased training load.

Combining the Behind the Neck Snatch Grip Power Jerk with Power Snatch off blocks.  The most dynamic training yet. 

Continued emphasis on the dynamics of pull and catch while improving the athlete's capacity to accommodate higher training loads. 

Supplemental work on the clean & jerk to improve pulling strength.

More emphasis on proper pulling mechanics.

A combination exercise and an introduction to the first pull.

The emphasis is on speed going under the bar as well as strengthening the first pull.

Hang Power Snatch work as well as more loading of the first pull.

Completion of the pull and drop under as well as deadlift to the power position.

Power snatching from the hang and strengthening of the first pull.

A combination exercise and more top pull work from blocks.

Full Snatch off blocks and more work on first pull, transition and hip and knee extension.

Power Snatch and Power Clean from the floor.

Snatch on toes as well as strengthening of the first pull.

Full snatches for the first time!

Power Snatches and Power Cleans from the floor. 

Full Snatches for more practice

More refinement of classic lifts.

More work on catching the snatch in the deep squat.

Congratulations!  You have improved your mastery of the classic snatch!