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In CrossFit movements, the snatch refers to a weightlifting move where the goal is to lift a weight (such as a barbell, dumbbell, or kettlebell) from the ground to overhead in one continuous, explosive, and controlled motion. Rooted in Olympic weightlifting, this movement is designed to build power, muscular coordination, balance, speed, and mobility. Unlike traditional weightlifting which mainly uses barbells, in CrossFit training, the snatch may be performed with various tools like dumbbells or kettlebells to also improve balance and movement control. Overall, the snatch in CrossFit is a dynamic, full-body movement that enhances athletic performance.
There are many variations of the snatch. Below are some of the most common.
For all fitness athletes: note that the snatch in CrossFit is identical to the Olympic snatch. Therefore, do not invent your own technique—consult certified coaches and learn the proper way to lift a barbell or dumbbell.
The block snatch is very similar to the standard snatch, except that the barbell starts from a raised position on blocks. This setup serves two main purposes:
To lift heavier weights by shortening the range of motion, making the lift easier for most athletes.
To train a more aggressive and explosive pull, increasing strength and precision in the lift.
The height of the blocks can vary, which means the starting position of the bar can be higher or lower than the knees or even around mid-thigh.
The hang snatch is very similar to the block snatch but differs in that it places more emphasis on the hamstrings and lower back. The starting position can also vary. The hang snatch increases training density and time under tension, and it also allows you to isolate and improve weak points in your snatch technique.
In the power snatch, the athlete catches the barbell with the hips higher than in a full squat—typically in a partial squat or half-sitting position. This variation emphasizes explosive power and is excellent for athletes training for sports that require quick bursts of power like sprinting or jumping.
The hang power snatch is an advanced variation that combines the techniques of both the hang snatch and the power snatch. In this move, the athlete lifts the barbell from a hang position (just below the knees or at the thighs) and catches it overhead while in a partial squat or air squat position (i.e., the power position).
Begins from a hang position (not from the floor), which increases tension on the hamstrings and back.
The bar is caught in the power position—hips higher than in a full squat and typically above parallel.
Focuses on explosive strength and speed during the lift.
Enhances muscular coordination, balance, and movement control.
This variation is excellent for athletes aiming to improve explosive power and control in the snatch. It is commonly used in CrossFit training programs and Olympic weightlifting routines.
The Olympic snatch is a highly technical and specialized lift that requires significant practice and attention to detail. Below are six common mistakes athletes often make when performing the snatch:
❌ Incorrect Barbell Grip
One of the most common errors is gripping the bar incorrectly. Your hands should be wide enough so that, in the power position, the barbell aligns with the crease of your hips.
❌ Improper Foot Position
Your feet should be shoulder-width apart with toes slightly turned outward. Some people mistakenly rotate their toes too far out, which can affect balance and stability.
❌ Not Using the Legs Enough
The snatch is a full-body lift that requires leg drive to generate power. A common mistake is over-relying on the upper body and not engaging the legs sufficiently.
❌ Letting the Bar Drift from the Body
The barbell should remain close to the body throughout the lift. Allowing it to drift away increases difficulty and injury risk.
❌ Poor Timing
The snatch requires precise coordination and timing. Some lifters struggle with this, making the movement feel awkward and inefficient.
❌ Limited Mobility
The snatch demands high mobility in the shoulders, hips, and wrists. Attempting the movement without adequate mobility can lead to poor form and injury.
In summary, the Olympic snatch is a very technical lift. To perform it correctly, learn the proper technique from an experienced coach, start with light weights, and focus on mobility and body coordination to avoid these common errors.
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