Muscle Snatch, Power Snatch, and Split Snatch Demonstration

The following video demonstrates the snatch, one of the most challenging, rewarding, and technical movements in the entire ThriveFit program.  Take the time to master this movement, and you’ll find an excellent way to train your body proportionally and functionally.


The video shows three of the four variations of the snatch movement.  In general, the heavier the weight (or the more tired you are), the further you’ll need to go down the list to get the weight over your head.  The four variations of snatch are:

  • Muscle Snatch
  • Power Snatch
  • Squat Snatch (not shown here)
  • Split Snatch

To learn this movement, start with a broomstick or pvc pipe and hold the bar with your arms straight like you’re at the top of a deadlift.  Now bend forward slightly at the hips and adjust your grip wider until the bar is touching the crease of the hip.  That’s your snatch grip.  Lower the bar to below your knees as if you were lowering a deadlift.  This is roughly your starting position.  Keeping your chest high, your back flat,  and your arms straight, stand up straight and jump off the ground in one rapid movement.  Let your shoulders shrug naturally as you jump, and as the bar travels upward, “catch” it overhead with your arms straight.  That’s it!

This movement calls for some coordination, so don’t get discouraged if it feels awkward at first.  Remember that the snatch – one single movement – comprises a full 50% of the sport of olympic weightlifting.  People dedicate their lives to doing it well.  But that doesn’t mean you have to do a beautifully efficient snatch before you can get the benefits of this movement.

Some important things to keep in mind:

  • Keep your back in a neutral position the entire time–no rounding
  • Always get your knees outside the toes
  • Weight should be evenly distributed on ball of foot and heel
  • Have a wide grip–when holding the bar with arms down, the bar should be near the hip crease
  • When bar is overhead, armpits should be forward, not facing out to your sides

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