How to do it
Set your grip wide enough that the bar sits in your hip crease when standing.
- 1
Start with the barbell on the ground and stand with feet hip-width apart.
- 2
Bend at the hips and knees, and grip the bar with a wide overhand grip.
- 3
Lift the bar by extending your hips and knees, keeping the bar close to your body and your back angle constant.
- 4
As the bar passes your knees, accelerate and fully extend your body.
- 5
Pull yourself under the bar, catching it overhead in a full squat position with arms fully extended.
- 6
Stand up from the squat to complete the lift.
Expert tip
Keep your back angle constant during the first pull and accelerate the barbell as it passes the knees. The snatch requires excellent mobility and stability in the overhead position.
Common mistakes
- ✕Bar swinging away from the body mid-lift
- ✕Hips shooting up before the chest on pull
- ✕Landing with feet too wide in the catch