The Perfect Warm-up for the Snatch

The snatch is easily one of the most challenging exercises I can think of.  It’s certainly one of my weakest exercises and over time I’ve learned to really appreciate...

The snatch is easily one of the most challenging exercises I can think of.  It’s certainly one of my weakest exercises and over time I’ve learned to really appreciate the lift.  I’ve had several trials and tribulations with the lift over the years.

From ugly turkey snatches in the grass…

To a slightly less zoo-like environment…

Over time I’ve learned just how important things like mobility, motor control and good old practice are for success in the lift.  One of the most important first steps in snatch mastery is to troubleshoot any mobility or positional faults.  I’ve made some videos on how to troubleshoot mobility and stability issues with the snatch in the past.  You can see the video below:

More recently I wanted to put together my favorite barbell drills for improving the technical aspects of the snatch.  These are the drills I perform before every snatch session.

If you’re like me and have difficulty with the snatch I’d give some of these exercises a try.  Pick a few of the mobility/stability exercises in the first video that are specific to your weaknesses/restrictions and spend 5-10 minutes working them.  Then move onto the barbell warm-up and hammer those out.  You can even pick an accessory lift specific to your snatch technical issues and work on a few lighter sets before moving onto your snatch work for the day. (i.e. working some high hang snatches in you have difficulty with a muted hip).

Anyway, give it a try and let me know what you think,

Dan Pope DPT, CSCS

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Categories
Coaches CornerOlympic LiftingperformancesnatchstabilityTechniqueWarm-up
7 Comments on this post.
  • Laura
    16 March 2014 at 10:26
    Leave a Reply

    Hi Dan,

    This was an incredibly helpful/knowledge filled article, enjoyed reading it.

    I have a few questions in regards to squat snatch and squat clean. I’m a crossfitter and have only started snatching this year really. I really struggle with the movement of opening up my hips, pulling the bar up my body (bending my elbows) and getting underneath the bar fast enough. I tend to just whack the bar with my hips, too hard which sends it flying out, rather than the bar going up in a vertical line and ending in a steady snatch. Do you have any tips on how to avoid the whole hip/humping the bar, and working on faster elbows/faster snatch?

    Thanks a lot.

    Laura

    • djpope
      6 April 2014 at 10:26
      Leave a Reply

      I like a lot of work in the high hang. I also think that just using a weight light enough to maintain technique is vital. As soon as you start really bumping the bar hard you’ve gone too heavy. Be conscious with every set and keep weights manageable.

    • Taylor Chiu
      20 May 2014 at 10:26
      Leave a Reply

      Laura –

      Muscle snatches should help you to avoid banging the bar, and tall snatches will help you with turnover.

      Good luck!

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    17 March 2014 at 10:26
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