In the quest for ultimate strength and power, mastering the Snatch is not just an achievement; it’s a revelation. Our next training cycle is going to focus on the Snatch + Hang Snatch Complex. Over the next few weeks, we’re dedicating ourselves to refining this skill, essential for bolstering your overall strength development and power production. The Snatch isn’t just another lift; it’s a comprehensive test of your athletic capabilities, demanding flawless posture, balance, and precision. Here, we’re not just lifting weights; we’re elevating our understanding of what our bodies can achieve.

What Is the Snatch?

The Snatch is a cornerstone of Olympic weightlifting, a dynamic movement that tests the limits of your strength, flexibility, coordination, and speed. It involves lifting a barbell from the ground to overhead in one smooth, explosive motion. This lift is not just about brute strength; it’s about executing a complex sequence of movements with impeccable timing and form.

Why Focus on the Snatch at Marble Strength?

  • Enhanced Kinesthetic Awareness: The Snatch requires you to be acutely aware of your body’s position in space, improving your ability to control and move your body with precision.
  • Increased Power Output: This lift develops explosive power, essential for improving performance in virtually every sport and physical activity.
  • Overall Strength Development: The Snatch engages muscles across your entire body, building comprehensive strength and muscular balance.
  • Improved Posture and Balance: Mastering the Snatch demands and fosters excellent posture and balance, translating to better performance and reduced injury risk in other lifts and daily life.

Points of Performance for the Snatch

Executing a proper Snatch involves several key components. Understanding and practicing these points of performance are crucial for success in this lift.

Starting Position

  • Feet Shoulder-Width Apart: This stance provides a stable base for the lift.
  • Grip Just Outside the Legs: Use a wide grip on the barbell to decrease the distance it must travel.
  • Barbell Over Mid-Foot: Aligning the bar over your mid-foot ensures balance and efficiency from the start.
  • Back Straight, Chest Up: A strong, straight back and lifted chest set the stage for a powerful lift. Posture is KING!

First Pull

  • Push through the middle of your foot: Keep your feet flat and leg press the bar off the floor. You should feel the heel but your weight should be evenly spread out over the entire foot, keeping the bar close to your body.
  • Knees Back: As the bar rises, your knees should clear a path to allow the bar a straight path upwards.

Transition (The Scoop)

  • Bar Close to Thighs: As the bar passes your knees, keep it as close to your thighs as possible by keeping your back locked in position.
  • Accelerate the Bar: Begin to accelerate the bar upward, preparing for the explosive second pull (Activate your leg drive here).

Second Pull

  • Explosive Extension: Extend your legs, hips and ankles explosively, generating upward momentum on the bar.
  • Shrug and Pull Under: As you reach full extension, your shoulders will naturally shrug and continue the motion of the bar which will allow you to pull under the bar efficiently.


  • Squat Under the Bar: Pull yourself under the bar into a full squat position and receive the bar as stable as possible.
  • Elbows Locked: Catch the bar with your arms fully extended and elbows locked. Activer shoulders! Reach up on that bar.
  • Bar Over Mid-Foot: As you catch the bar, ensure it is positioned directly over your mid-foot for stability.


  • Stand Up Straight: From the squat position, stand up straight, keeping the bar overhead.
  • Maintain Balance and Posture: Throughout the recovery, maintain your balance and posture, keeping the bar securely overhead.

Maintaining great balance and posture is paramount in the Snatch. It’s a complex lift that challenges your body and mind, but mastering it brings unparalleled rewards. At Marble Strength, we’re committed to guiding you through every step of this journey, ensuring you not only lift safely but also unleash your full potential.

As we progress through our Snatch + Hang Snatch Complex cycle, remember that consistency, patience, and attention to form are your allies. Whether you’re a seasoned lifter or new to Olympic lifting, there’s always room to refine your technique, increase your power, and expand your capabilities.

Marble Strength is more than a gym; it’s a community of dedicated individuals striving to be their best selves. We’re home to some of the greatest people I know, and we welcome you to join us. If you’re ready to take your strength and performance to the next level, book a “Free No-Sweat Intro” today by clicking here. Together, let’s unlock the power of the Snatch and achieve greatness, one lift at a time.


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