How to do a Power Snatch to increase your strength and improve your performance in CrossFit WODS.
Set up for a Power Snatch
- Begin with your heels hip width apart.
- Bar is on the ground, arms are wide and hands are in a hook grip.
- Shoulders are at or just over the bar.
- Back is flat and tight.
- Chest is up.
- Core is tight.
- Weight is in balls of feet.
Points of Performance for a Power Snatch
- Push your knees back as you stand the bar up from the ground, keeping the hips and shoulders rising at the same rate.
- From the mid thigh pull the bar into the body and aggressively jump, extending the hips, knees, and ankles (triple extension).
- With a big shrug of the shoulders, elbows come high and outside the bar then back around while pulling yourself under to receive the weight.
- Receive the bar in a partial overhead squat with the arms locked out over the middle of the body.
- Drive through the heels back to a standing position.
- The snatch is completed when the knees and hips are fully locked out and open at the top.
Tips and Tricks
- The snatch consists of 3 “PULLS”:
- Pull #1 from the floor to the top of your knees.
- Pull #2 from the top of your knees to your hips.
- Pull #3 is pulling yourself under the bar.
- Breaking this movement down into each pull will help remove confusion of the complexity of this movement.
- Example: remove the first pull and work on explosiveness and, more importantly, speed under the bar in a “hang power snatch”.
- When the bar reaches the top of the knee your shins should be vertical and the hamstrings will be tight like rubber bands.
- Work on actively externally rotating your shoulders when locked out overhead.
- Your elbow pits will be facing up towards the sky.
- Speed under the bar is the key.
- The power from this lift is initiated in the hips.
- Think about 2 speeds: slow and controlled off the ground and explosive from the top of the knees to the hips.
- One continuous pull from the ground to overhead
- Stopping or hesitating at any point in the lift is only going to stunt the momentum created from the floor.
- Pull with long arms.
- An early arm bend will only dampen momentum created from the floor.