A common beginner mistake in the snatch is failing to get the bar into the hip at the top of the pull, usually resulting in losing the bar forward.
What happens is that the bar gets to around mid-thigh and starts to swing away from the body. At the same time, the lifter is already jumping into the receiving position, before the pull has been properly finished.
This results in losing the bar forward in the snatch, or feeling like you are being pulled forward, even if you manage to wrestle the weight into position. It’s a habit that will severely limit how much weight you can snatch!
Olympic lifting is an art form that combines strength, precision, and technique. The snatch, one of the most iconic Olympic lifts, requires a blend of power and finesse. Whether you’re a seasoned lifter or just starting, refining your snatch technique can lead to significant improvements in your lifts.
Here are 15 Olympic lifting snatch cues designed to help you raise the bar, literally and figuratively!
Snatch Cues
The best cue I have found to help lifters to get the bar into the hip is to use the terms ‘stretch’ or ‘extend’.
I tell lifters to stretch up tall or make yourself as tall as possible.
I also tell lifters to try to hit your head on the ceiling.
What this is doing is encouraging the lifter to drive up for longer; to wait to jump under the bar until the body is at full stretch and vertical.
At this point, the bar will be right at the hip. If it’s not – your grip is the wrong width!
You can see all of this in action, as I coach one of my lifters in the video below to get the bar into the hip.
Losing the bar forward in the snatch – correction
Notice how, in the first rep (the ‘before’ rep), the lifter has to jump forward in order to receive the bar. This is because the bar is too far in front of him when it gets to the hip. He hasn’t fully extended at the top of the pull.
In the ‘after’ rep, the lifter is no longer jumping forward. The bar is going exactly where it needs to go – into the sweet spot!
Losing the bar forward in the snatch is a very common problem for beginners and this is a simple fix.
15 Olympic Lifting Snatch Cues to Help Raise the Bar
To help you navigate Olympic lifting challenges, we’ve compiled a comprehensive guide featuring essential snatch cues. These tips are designed to address common pitfalls, refine your technique, learn proper form whilst ensuring you can lift with both power and precision.
Each cue targets a specific aspect of the snatch, from the initial setup to the final overhead position, offering you clear and actionable advice to improve your lift.
By incorporating these cues into your training routine for learning Olympic lifting, you can develop a more efficient and effective snatch, leading to greater confidence and success in your Olympic lifting journey!
Perfect Your Starting Position
The starting position sets the tone for the entire lift. Begin with your feet shoulder-width apart, toes slightly pointed out. Your grip should be wide, with your hands outside your shoulders. To find your precise snatch grip width, stand up tall with the bar in your hands and your arms completely straight and relaxed. Now move your grip outwards until the bar is sitting in the crease of your hip, or you reach the ends of the barbell – whichever is closer. This is where the bar will make contact with the hip during the snatch pull.
In the snatch start position, ensure your hips are slightly above your knees and your back is flat. Ensure that the bar is over your mid-foot at the start. This will ensure a good bar path as you begin the lift.
Focus on the First Pull
The first pull is crucial for building momentum. From the starting position with the bar over the mid-foot, lift the bar by extending your knees while keeping your back angle constant. Ensure the bar path stays close to your body. This phase sets up the rest of the lift, so concentrate on keeping your arms relaxed and driving through your legs.
Engage the Hips
After the bar has passed the knee, it’s time to bring your hips forward, towards the vertical. This movement generates the necessary power to propel the bar upwards. Maintain a strong core and a flat back, ensuring that the bar stays close to your body. The hip drive is all about timing and coordination, so practise this movement with a light barbell to nail the proper technique.
Master the Power Position
The power position is the most explosive part of the lift. With the bar at your thighs, your torso should be vertical, and your knees slightly bent. This position allows you to maximise force generation. Focus on driving through your legs and extending your hips forcefully to launch the bar upwards.
Use the High Hang Position
The high hang position involves starting the lift from a standing position with the bar at your hips or at the mid-thigh. This variation helps in practising the explosive part of the lift. From the high hang position, perform the snatch by driving your legs and pulling yourself under the bar while punching your arms into the overhead position. This drill emphasises the importance of a powerful hip extension, strong contraction of the quads and a stable receiving position.
Snatch Balance for Stability
The snatch balance is an excellent exercise for improving your receiving position. Start with the bar on your back, then dip and drive to push the bar overhead while dropping into an overhead squat. This movement trains you to stabilise the bar in the overhead position and improves your confidence in the catch phase of the snatch.
Practise the Hang Snatch
The hang snatch, where you start with the bar just above your knees, focuses on the explosive second pull. This variation allows you to concentrate on keeping the bar path close and ensures a smooth transition to the overhead position. The hang snatch is perfect for refining your technique and building power.
Muscle Snatch for Strength
The muscle snatch involves lifting the bar overhead without re-bending the knees or dropping into a squat to receive the bar. This variation strengthens your shoulders and upper body, reinforcing the importance of keeping the bar close during the turnover. Practising the muscle snatch can help improve your snatch technique and build the necessary strength to stabilise under heavy weights.
Maintain a Stable Receiving Position
A stable receiving position is vital for a successful snatch. When catching the bar overhead, your feet should be shoulder-width apart or slightly wider, and your knees bent in a deep squat. Your core should be engaged, and your arms locked out. Practising the overhead squat can help improve your stability and confidence in the receiving position, and improve your squat mobility if your squat is not that deep just now!
Keep the Bar Close
Throughout the lift, the bar should stay close to your body. A close bar path ensures maximum efficiency and power transfer. Visualise dragging the bar up your body, brushing against your thighs and torso. This cue helps maintain control and prevents the bar from drifting forward, which can lead to missed lifts.
Use the Hook Grip
The hook grip is essential for a secure hold on the bar. By wrapping your thumb around the bar and then gripping it with your fingers, you create a stronger and more stable grip. This technique reduces the risk of the bar slipping and allows you to focus on your lift rather than your grip.
Armpits Forward for Better Positioning
As you pull the bar upwards, think about driving your armpits forward. This cue helps in engaging the lats and maintaining a vertical torso and also keeps the bar close to your body. It encourages a stronger pull and better positioning for the catch phase of the lift.
Relax Your Arms
Keeping your arms somewhat relaxed during the pull is crucial for an efficient lift. We do need to hold onto the bar, but arms that are too tense and stiff can disrupt the bar path and waste energy. Focus on using your legs and hips to generate power, allowing your arms to guide the bar rather than muscle it up.
Practise Full Snatches
Full snatches, where you catch the bar in a deep squat, are essential for lifting heavier weights and improving snatch technique. If you are a chronic ‘power snatcher’, make yourself drop lower under the bar, using lighter weights if necessary. Regularly practising full snatches will help you to develop a better and heavier snatch.
Visualise the Bar Path
Visualising the bar path can help you maintain a consistent and efficient lift. Picture the bar travelling in a straight line close to your body. It is helpful to have a visual metaphor for the movement of the bar – like a laser or an arrow – to give you something to picture in the heat of the moment.
This mental cue reinforces the importance of keeping the bar close and can improve your overall snatch technique.
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Olympic lifting is a captivating blend of power, precision, and technique, and the snatch is one of the most dynamic and challenging lifts in this discipline. Mastering the snatch involves more than just raw strength; it requires an intricate understanding of body mechanics and the seamless execution of a series of complex movements.
We’re not here to offer you a generic Olympic weightlifting program, Strength Ambassadors offer beginners Olympic lifting classes in a safe and friendly environment with expert strength coaches and personal trainers.
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Snatch Cues FAQs
How can I improve my snatch technique?
Improving your snatch technique involves consistent practice and focusing on key cues. Start with an empty barbell to perfect your form before gradually adding weight. Emphasise elements such as keeping your arms relaxed, maintaining a braced torso, and driving with the legs for a more powerful lift. Incorporating drills like the high hang position and snatch balance is also beneficial.
Why is the hook grip important in the snatch?
The hook grip provides a more secure hold on the bar, reducing the risk of it slipping during the lift. By wrapping your thumb around the bar and gripping it with your fingers, you create a stronger grip. This allows you to focus on the lift without worrying about losing control of the bar.
How can I keep the bar close to my body?
Visualise dragging the bar up your body, ensuring it brushes against your thighs, and torso. Keeping the bar close minimises energy loss and maintains an efficient lift. Practise drills like the hang snatch and muscle snatch with an empty barbell to reinforce this cue.