Beginner's Guide to the Snatch w/ Q&A | Cassie Smith & Andy Swanson


Crossfit athlete and certified weight lifting coach Cassie Smith teaches NGA pro bodybuilder Andy Swanson how to snatch.
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Cassie Smith – @cassie.a.smith
Andy Swansons – @andysthetics

The snatch is a difficult movement. So before you load a barbell and try one of them, give these progression lifts a go. They’ll help you develop the speed, mobility, and power to be successful.

| Snatch Foundation Moves |

Overhead Squat
Maybe one of the most difficult exercises ever invented, the overhead squat is the king of exposing your weaknesses. If you have any sticky points in your shoulders, back, or hips, the overhead squat will make you feel like an old lady.

The overhead squat is a great foundation because the bottom portion mimics perfectly the landing position of the snatch. If you can sit—with your hips below your knees—and the bar over your head without wanting to cry like a little girl, you’ve got the start of a squeaky-clean snatch.

The overhead squat is also great for working balance, stability, and mobility. Even if you aren’t interested in ever trying the snatch, throwing an overhead squat into your regimen will only help you.

Snatch Balance
The snatch balance is a fun little exercise that’s challenging at every level. Even with light weight, putting together the speed and coordination necessary for this lift can be difficult.

Start with the bar racked across your shoulders like you would for a back squat. Your hands will be wide, like they would be for a snatch. Dip like you would for a push press and then drive upward. As the weight unloads from your shoulders, drop into the bottom of an overhead squat position.

It takes speed to get down and athleticism to figure out how to drive the bar up and then squat down in rapid succession. And, like the overhead squat, it requires a lot of mobility.

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