The Snatch - Part 3

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Typical errors and corrections

Believe us – there are a lot of ways to snatch incorrectly. These limit weights and consistency alike, making training uncertain and sabotaging your performance when testing – or in competition.

We could write extensively on errors. We make them all the time!

Enjoy this brief summary;

Rounded back

This is the cardinal sin in weightlifting. No round backs, ever. We want a flat, neutral, or slightly arched back. We err towards tightness and extension of the spine, because rounded backs are weak and easily injured.

The fixes:

• Stronger back.
• Flexier and more active hips in the setup.
• More top-down work.
• Just put your back in the right position.

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Improper knee movement

This relates to what you knees do once the bar leaves the floor. You'll find this section very similar to that of our clean error article - that's because the movement of the legs is broadly the same. You want to avoid the bar 'looping' around your knees or pushing your knees too far back, too early. This will leave you in a straight leg deadlift position and kill any chances of a strong leg drive.

The fixes:

• Practice the first pull (i.e. from floor to knee).
• Revert back to the top down learning progression. Lowering the bar from above the knee to the floor (slowly) - whilst concentrating on keeping a tight back - will often have you lowering the bar into your 'optimal' starting position. Reverse this exact movement on the way up. Practice this top down movement first before     worrying about the other dynamics of the Snatch.

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The bar EVER moving forwards

Don't let it. Always practice NOTDOING THAT.

The fixes:

• Not doing that.
• Getting the first pull right.
• Keeping your bodyweight in the mid-foot throughout the first and second pull. You should feel balanced. No lifted toes or heels coming off the floor.
• Better positional strength - the bar will want to pull you forwards. Don't let it. Build a stronger pull by practicing the 1st pull and adding slow eccentrics to the floor   (top down progression) at every opportunity.

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"Stripper Pull"

The unfortunately popularised term for the hips rising too quickly during the first and second pull of the snatch.

A lifter who does the "stripper pull" will often yank the barbell off the floor and find their hips rising at a faster rate then their shoulders. The barbell pulls them forwards and they soon find themselves in a straight-leg-deadlift position - effectively eliminating any leg drive.

The stripper pull comes with the added benefit of further overcompensation by the athlete in an aim to bring the barbell back towards their centre of mass. We cover this error below in the 'Hump n' Row'. If you've read our 'How to Clean' articles, you might see a theme developing. The majority of errors throughout both the snatch and the clean result from a poor start. Fix the start, fix the lift.

The fixes:

• Stronger legs.
• Proper start position.
• Active hips from the start.

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The Hump n' Row

The Hump n' Row refers to an athlete throwing their hips into the barbell or rowing it back into themselves with their arms - usually a bit of both.
Let the bar pull you forwards in the start and you'll be fighting to bring it back towards your centre of mass for the rest of the lift. Don't. Fix the start position and strengthen the pull, and you'll keep the bar where it needs to be.

The fixes:

• Practice not doing that.
• Learn how snatching works.
• Higher positions (top-down     progression) and active turnover.

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Powering Everything

Athletes who power everything typically haven't (yet) developed the proper mechanics or mobility to get into a deep squat or catch position. The more comfortable (and stable) you feel in your catch position, the happier you'll be getting into it at speed. So practice it!

The fixes:

• Practice it (the catch). Get comfortable holding an overhead squat.
• The snatch is one movement, treat it as such.
• Refer back to the top-down learning progression. The hang snatch provides a great opportunity to practice a deliberate turnover and speed into the catch position.

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We can't cover every error in this barebones article. The snatch is an intricate movement relying on speed, balance and deliberate movement. Raw strength might carry you through in the clean and jerk, but the snatch is a different beast.

If you need some extra help with your technique, drop us a line on hello@stashweightlifting.com or via our social media channels.

We'll be happy to help!

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