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Simply put the snatch is power in its purest form. An athlete needs all physical qualities for this exercise. Moreover, all highly-coordinated movements are not easy to understand. Therefore, it is also one of the most challenging exercises to learn. The Snatch is a full-body movement and can be defined as an explosive athletic discipline in which the objective is to lift the weight from lower position to an overhead position in one continuous movement.There are 6 main phases in the stages snatch. The starting position, the pull, the explosion (hip extension), the turnover, the receiving and finally the stand-up. But the min thing everyone needs to remember throughout the lift is patience.1. Starting positionApproach a barbell, set up the shoulder-width stance, and place the barbell over the toes. Use the snatch grip. At this stage keep the barbell as close to the shins as possible. Open the chest and arch the back, stretch and relax the arms. Maintain the shoulders over the bar, and push the knees out in line with the toes.2. PullAccelerate powerfully and pull the bar to the hips and groin. Keep the highest proximity and try to speed up throughout the whole movement. Maintain the center of gravity in the middle of the foot, shoulders over the bar, and arms relaxed.3. ExplosionAt the moment the bar reaches the explosion position straighten the knees and hips powerfully and direct the elbows upwards. The main goal of this stage is to pass a vertical explosive impulse from the body to the bar.4. TurnoverAt this phase, an athlete must quickly change the vertical upward movement to the vertical downward one, go under the bar and receive it in the deep squat. While pulling under the bar, stretch the arms above the head. No doubt, squat snatch is the most challenging part in terms of coordination and dexterity.5. Receive the Bar OverheadThe goal of this phase is to stabilize the center of gravity and balance. Keep the back tense, shoulders and elbows fixed.6. Stand UpNever rush to stand up. Both at a workout or competition, an athlete must be confident that they can stand the weight up.--Coach IsaacPS If you want help with your Olympic Lifting (Clean and Jerk and Snatch) go to PittsburghFIT.com/GO and book a free intro with one of our amazing coaches!
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