Snatch
The snatch takes the bar from the floor to overhead in one movement. The most technical lift in CrossFit. Speed, timing and mobility come together.
Strength helps, but technique decides. A light snatch with good execution is worth more than a heavy one that goes up on luck.
How to do it
- Take a wide grip, feet hip-width apart, back straight
- Lift the bar under control to above your knees
- Explosively extend your hips, knees and ankles
- Pull yourself under the bar and catch it overhead with straight arms
- Stand up out of the squat until you are completely still
The bar goes up through the explosion from your hips. Your arms pull you under the bar, they do not lift it.
Common mistakes
- Pulling with your arms too early. You lose the power from your hips.
- Letting the bar swing away from your body. You end up catching it too far in front of you.
- Getting under the bar too slowly. Speed in the catch decides whether the lift succeeds.
- Soft arms in the catch. Straight arms give stability overhead.
- Loading too heavy. Technique first, weight second.
Train for it
Train in gear that moves with you. Shop the collection.