The Snatch
The World’s Fastest Lift

Level 1

1) Setup
a. Preparation
1. Taping, wrapping, chalking
2. Mental preparation
b. Preparatory Posture
1. Feet directly under the hips, toes angled slightly outward
2. Small toe attachment just forward of bar, shins very near bar
3. Knees track over toes
4. Movement initiates from the Hara…your center
5. Fill lungs, raise sternum forward and up to set pneumatic brace
6. Contract back to lock chest in upward position
7. Connect Hara to upper body – lock them together
c. Deadlift
1. Set grip width to where bar fits comfortably into fold of hips
2. Use hook grip to lock bar to hand
3. Flex wrists, rotate elbows outward
4. Contract lats and triceps together (tri-lat tuck)
5. Drop hips, tucking body forward and down, shoulders over bar
6. Head and eyes up, heels down
7. Push platform away when lifting
d. Deadhang
1. Bar hanging from straight arms
2. Review posture – pulling stance, knees, wrists, elbows, tri-lat tuck, CG, pneumatic brace, breath control, back, shoulders, head and trunk alignment, line of sight.

2) Explosion Point to Maximum Extension Point
a. Front outside area of the CG midway between navel and pubic bone
b. DL to DH position, lower bar to explosion point by bending the knees and leaning forward slightly
c. Relax tri-lat tuck so the bar hangs downward from the shoulders
d. Push knees forward until bar again touches explosion point, re-engage tri-lat tuck.
e. Extend knees, stretch up and back and shrug shoulders as high as possible
f. Do movement slowly, then more quickly, then explosively.
g. Keep feet flat, weight on heels, head back, jump back and up
h. Keep bar against body
i. Progress to faster pull, feet stationary, bar rising for three reps, on fourth jump from pulling to squatting stance with feet popping back to pulling stance. Reset feet and repeat.
3) Maximum Extension Point to Pull Under
a. DL to DH position and pull back to max extension
b. Maintaining tri-lat tuck to keep bar near body, lift elbows as high as possible while you squat downward as if going under bar
c. Elbows up timed with squatting down
d. With light bar add jumping feet outward as you pull under
e. Explode downward as you pull upward on the bar
f. Be sure to jump, stomp into squat stance and then jump back to pull stance

4) Explosion Point to Pull Under
a. DL to DH position to explosion point to pull under
b. Begin slowly and add speed
c. Once movement is comfortable do it explosively with the jump, stomp, jump movement actually going into the air.

Level 2

1) Overhead Squat
a. Stretch the shoulders and work the squat to a very deep position
b. Put light bar on shoulders maintaining snatch grip and pulling stance
c. Dip and drive bar upward move to 1/3 squat position
d. Gradually go to lower and lower squat position
1. Variations
a. OHS repetitions
b. Push press from the front to OHS position
c. Squat without dip and drive
d. Press from behind neck in full squat position
e. Push press from behind neck
f. Balance board holds
g. Duck walk with bar overhead

2) Maximum Extension Point to Overhead Squat
a. DL light bar to DH
b. Combine maximum extension point and pull under with OHS
c. Move slowly at first, gradually increasing speed and depth of squat

3) Explosion Point to Overhead Squat
a. Begin slowly moving directly through max ext point to OHS
b. Start at Explosion Point and snatch to lower and lower bottom position
c. Work on explosive pull and strong jump and stomp

4) Liftoff – from the ground to just above the knees
a. Hips come up, shoulders remain low, knees go back
b. Bar is pulled backwards toward the shins then knees
c. Bar goes to just above knees for the start of the scoop
Level 3

1) Scoop to Explosion Point
a. The scoop happens as the knees go under the bar as a result of the hips shoving them under the bar after the bar clears the knees.
b. The scoop has three phases:
1. Hip Thrust
2. Trunk Whip
3. Hip and Whip (a combination of both)
c. Hip Thrust
1. Position bar just above the knees at the end of liftoff point
2. Practice pushing knees forward so that the bar is caught at explosion point.
3. Move slowly at first increasing speed gradually. Keep heels on the platform.
4. Continue until you can bounce the bar away with the impact.
5. Begin with light bar and move to heavier bar being cautious with the impact.
6. Bring Explosion Point to bar, not bar to explosion point
d. Trunk Whip
1. Now stand up with the bar allowing the bar to come gently into contact with the explosion point
2. Unlike the Hip Thrust where the Explosion Point is brought to the bar, with the Trunk Whip the bar is brought to the Explosion Point.
3. Extend the trunk with very little action of the hips
4. Instead of big bang, it is a gentle brush with the bar
e. Hip and Whip
1. Position bar as before just above the knees
2. Combine the fast forward thrust of the hips with the upward whip of the trunk.
3. The two movements soften the impact of the bar.
4. The movement should be practiced until the bar can be moved from the knees to the Explosion Point faster than the eye can follow.
5. Begin with light bar then move to a regular bar
6. Examine brush vs. big bang to select preference
7. This scooping motion is the key to moving heavy weights.

2) Scoop to Maximum Explosion Point
a. This movement practiced in four sections:
1. Hip Thrust
2. Trunk Whip
3. Hip and Whip
4. Hip and Whip with Explosion
b. Connect the dots. After practicing each of the movements separately, combine them into a single smooth motion, culminating in an explosive jump and landing in the squat stance. Get air, no pullunder yet.
3) Scoop to Pullunder
a. Begin with light bar and practice scoop to extension point to pull under movements, connecting them without interruption
b. Slowly and gradually increase speed until the movement is done explosively with a jump, stomp and some air time as you recover your feet back to the pull stance
c. Practice scoop to explosion point, scoop to maximum extension point and scoop to pullunder individually and together as well.

4) Scoop to Overhead Squat
a. Moving slowly at first practice scoop to overhead squat position working on a progressively deeper squat.
b. Begin with a 1/3 squat, to 2/3 and then finally a full squat.
c. Increase explosiveness of movement as you increase squat depth.
d. Work through scoop to explosion point, scoop to maximum extension point, scoop to pullunder and scoop to OHS.
e. You are now linking the movement into a more complete lift.

Level 4

1) Liftoff to Explosion Point
a. Again work hip thrust, trunk whip and hip and whip
b. Begin with light bar working each element individually and then together
c. Alternate with scoop to keep speed up

2) Liftoff to Maximum Extension Position
a. Practice hip thrust, trunk whip, hip and whip and hip and whip with explosion.
b. Move slowly and carefully at first moving through each element individually then combined and then finally explosively with a jump.
c. In the workout set include movements with and without the jump

3) Liftoff to Pullunder
a. Training progression is slow, fast and then explosive
b. Gradually increase the speed until you are jumping explosively with a good strong jump and stomp

4) Liftoff to Overhead Squat
a. Start with power snatch position working deeper and deeper
b. Depth is 1/3, 2/3 and then full squat
c. Alternate liftoff variations during sets