A barbell snatch is an Olympic weightlifting exercise. It is one of two movements -- the clean and jerk being the other -- athletes perform during the Olympic weightlifting event. The barbell snatch is an explosive movement that involves pulling the bar off the ground and lifting it over your head in one continuous motion.
Identification
The National Strength and Conditioning Association breaks the snatch into seven parts: the starting position, the first pull, the scoop, the second pull, the descent, the catch and the finish. Breaking down the snatch into distinct phases allows you to analyze and critique lifting form. However, when you perform the snatch, you should complete it in one smooth, explosive motion.
First Half
Start with your feet about hip-width apart and the bar on the floor in front of you. Squat down and grab the barbell with a wide grip. Your shoulders should be in front of the bar, your back straight and your hips slightly higher than your knees. Initiate the first pull by extending your knees and lifting the bar off the floor. Your hips and shoulders should rise at the same pace and your arms should be fully extended. Initiate the scoop when the bar is about thigh-level. Push your hips forward and bend your knees slightly, dipping them under the barbell. For the second pull, extend your knees, hips and ankles as you pull the bar up your torso. Shrug your shoulders, keeping your arms straight and your elbows pointed outward.
Second Half
Initiate the descent phase of the movement when the barbell is about shoulder-height. As your feet explode off the floor, pull your body under the barbell. Bend your knees in a quarter-squat and catch the bar overhead with your elbows fully extended and locked out. Your head should be in front of the bar. To finish the movement, extend your knees and hips into a full standing position with the barbell overhead.
Considerations
The barbell snatch enhances strength and power, which is the ability to produce significant force in a short period.The NSCA notes that performing the snatch helps athletes increase their power on the field. This complex, explosive exercise requires high levels of strength, power, balance and coordination. Use light weight until you master the proper techniques. Gradually increase the weight over time as you become stronger and more proficient in the movement.
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