3 Ways to Improve your Snatch


Snatching is hard, I know. There’s a lot to consider when trying to send weight overhead: strength, speed, mobility, coordination, stability… the list goes on and on and it’s hard to know what to focus on first. That said, the Snatch is easily one of the best movements you can do for one big reason: It’ll make you better at everything else we do. Snatches, more than almost any other movement, carry over into pretty much every aspect of fitness. That fact alone makes it well worth the time and effort it takes to become a Snatch master.

Here are 3 things you can do to develop a lot more confidence and capability with the world’s fastest lift:

  1. Practice your overhead squat, A LOT. Without the core strength, mobility, and body awareness required to nail an overhead squat, you’re always going to feel frustrated when you Snatch. Not sure where to start? Grab a PVC pipe or even a broom if you’re at home and do 3X10 every day for the next 3 weeks. Be relentless with yourself on your technique. Leaning forward? Get your reps in while facing the wall. Can’t get low enough? Start by squatting to a chair and working your way down gradually. Be intentional here! It may be uncomfortable but it’s your best bet for making a ton of progress!

  2. Keep it light and slow, then light and fast. Speed is key when trying to get under a heavy barbell, and the only way to make that speed second nature is to get comfortable under a light bar first! One of my favorite drills to develop speed is the Tall Snatch + Snatch Balance. Use an empty bar and spend 10 minutes working on it a few times per week for a couple of weeks, then add 5’s or 10’s to the bar. Repeat for another couple of weeks, then add a little more.

  3. Take a breath; this is going to take some time. There’s a reason Snatches and Clean and Jerks make up an entire Olympic sport. They’re high skill movements and it takes a ton of reps to develop them! Be consistent with your practice, know that some days will feel better than others, and cut yourself some slack. Everyone struggles with this movement in the beginning. I didn’t feel even slightly comfortable with Snatching until I’d been doing them for 3 years! I still have days when they aren’t clicking. That’s ok! The benefits outweigh the frustrations (and the good Snatch days are so damn fun!).

Use these simple steps to help develop your skills and I promise you you’ll be glad you did!

If you want some more ideas and coaching on how to improve your Snatch, we’re hosting a Snatch Clinic on the 31st of this month! We’re spending 2 hours breaking down the movement, showing you how to mobilize and warm up, and helping you develop your skills. I’d love to see you there!