The Snatch -- George Popplewell (1958)

 

The two hands snatch is the quickest of the classic lifts. Performed by an expert technician, the full movement takes only 4.98 seconds to execute, with a further 2 seconds for lowering. The lift is dynamic and any fault in technique, whether it be wrong positioning of the body, or mistiming, can very easily result in a lost lift. 

There are two categories of styles: the "split" style where the feet move to positions fore and aft of the barbell, and the "squat" style where the lifter sits low under the barbell. There are many variations within these two classifications. However, all accurately performed snatches contain common features. This article will deal with this features.

TECHNIQUE

Basic Essentials

First, the proper grip and hand spacing has to be decided. This will depend on the lifter. Most snatchers use the "hook" grip, where the fingers wrap around the thumb as well as the bar. This is not essential if the lifter has a very strong grip. Lifters with big hands and fingers often take a normal grip, locking the thumbs outside the first two fingers. The hand spacing should be such that when the bar is on the way overhead and the upper arms are held horizontally, the angle between the forearms and upper arms should be between 90 and 135 degrees. Squatters usually take a hand spacing which is fairly wide, but the angle mentioned should not be exceeded, otherwise several disadvantages are encountered. 

Starting Position

Now the starting position at the bar has to be adopted. The shins should be touching the bar, with the  feet hip width apart and the toes pointing directly forward. The head is kept up, while the back is flat. The hips should not be below knee level. The shoulders should be slightly forward over the bar. Arms are kept straight.   

The Pull

The start of the pull is caused by straightening of the legs. As the bar is lifted above knee level, the head acts as a lever and is thrown back. At the same time the arms begin to pull. At this stage the lifter rises on his toes and pushes his hips forward as the bar continues rising. It should be at the height of the nipples and the lifter is positioned ready to split or squat under the bar.   

The Split

If the split lunge is used to catch the bar overhead, both feet leave the platform simultaneously, while the hips move forward under the bar to preserve balance. The feet then land in a deep split. The arms drive vigorously upward and the wrists turn back helping to firmly lock the bar overhead in a balanced position. The feet then land in a deep split. The arms drive vigorously upward and the wrists turn back helping to firmly lock the bar overhead in a balanced position. The feet when splitting should move directly forward and aft, but should not land in line, otherwise unbalance occurs. The weight on the front foot is over the ball and heel of that foot, while the weight over the rear foot is on the ball of the foot. Sometimes the toes are turned inwards to enable the lifter to pivot on the balls of his feet. Many a wrongly executed snatch has been saved through doing this. However, it should not be overdone. 

When the lifter has performed the split, the hips sink lower than knee level a nd drive foward behind the front foot. The head is kept erect and the erector muscles of the spine are firmly contracted, together with a high chest. Where the bar is slightly forward of the lifter's center of gravity, the head is pushed through to conteract the fault. 

Recovery From Split

To recover, both legs are straightened. The bar travels back slightly with his manoeuvre. The back leg straightens first and is kept rigid while the front leg continues to push upwards. The rear leg is then brought in line with the front one. The arms, back, hips and thighs are firmly locked under the bar until the referee gives his signal for lowering. 

The Squat

Where the lifter squats instead of splits, he usually takes a slightly wider grip than a splitter of the same physical makeup. This allows the shoulders to travel back further, being necessary for control. The height of pull is lessened by this procedure.

The pull is similar to that already described and when the bar reaches nipple height approximately, the lifter throws his head back, pushed his hips forward, rises on his toes and squats low. 

The bar is pushed back by wrist action, while the hands pull along the bar so as to lock the elbows. The feet, after a strong jump, move out to the sides, but the toes turn outwards to help balance. Some lifters jump slightly forward, too. 

The head is pushed forward while the bar is caught well back. Should the bar be caught forward then the lifter lowers his hips, if possible, and lifts his head upwards. If the bar is too far back, the hips are raised and the head lowered. Where the bar has gone too far back and control is lost, the arms drive back and downwards, so the bar can be dropped down behind the lifter. 

Recovery From Squat

To recover, a simultaneous extension of the legs is made and a slight step to one side follows so as to narrow down the foot position. 

Breathing

Most lifters breathe in prior to com-

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Enjoy Your Lifting!