Cross Training Movements: How to properly perform the Snatch

The snatch is a movement Crossfit athletes are often afraid of due to its level of difficulty and risk of injury. However, if done properly, they are as safe as any other movement.

Proper techniques: 3 Tips on how to snatch in Crossfit

This particular movement is one of the most difficult when it comes to the world of CrossFit. Many athletes can get injured while doing the movement, but because the technique can be tricky. This does not mean it is a dangerous movement, but it doesn’t hurt to be careful.

Tip #1: Don’t do it alone

Weightlifting movements, in general, can be very dangerous, and doing them alone is never a good idea. If you’re gonna practice a weightlifting movement, especially the snatch, make sure you have an experienced partner with you to help if something goes wrong. Preferably, ask the coaches at your gym for help, since they are the most qualified to tell you what you’re doing wrong and help you avoid getting injured. If they tell you to change something or to lower your weight or do it with no weight at all, listen to them!


Tip #2: Practice the technique

The technique for a snatch in weightlifting is relatively the same as in Crossfit. The most important difference is when it comes to competitions. In Crossfit competitions, the power snatch is often used and accepted as a snatch. However, in Olympic weightlifting, it is only accepted as a squat snatch.

The technique requires the athlete to pull the bar from the ground to their hips with their backs straight, push with the hips and bring the bar above their heads by bending their elbows and knees fast and immediately after straightening their elbows and pushing their heads forward to remain steady. Afterward, straighten your knees and stay steady! Pushing with your hips is the first thing you need to dominate since it is not as easy as it sounds. However, once you practice it and get the hang of it, it will come naturally to you. The positioning of your feet is also vital, they need to be steady and help with the hip thrust to get the bar above your head. Finally, the elbows need to move fast and stay strong once the movement is done. After that, all that is left is to straighten yourself!

Tip #3: Be patient with the weight

The snatch is not an easy movement to do with a lot of weight. If you haven’t mastered the technique, putting too much weight on it might be dangerous and lead to injuries, as it happens to many athletes. Start out with no weight whatsoever and master the technique. Once you have that, start adding weight little by little, and if your technique starts getting sloppy, lower the weight again and practice the technique some more!


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