Sample Snatch Warmups

We break down some simple drills to help you warmup for the Snatch and improve your technique.

Snatch Grip RDL

-Hold Barbell with Regular Snatch grip

-Feet Between Hip and Shoulder Width Apart

-Brace the Torso and Depress the Scapula

-Maintain Lat Engagement Throughout Movement

-Hinge at hip with controlled eccentric stopping below knee, shins remain perpendicular throughout Movement

-Maintain neutral spine for Entire movement

-5 to 10 reps

Wall Slides

–Feet Start 6-8” away from wall

-Elbows and wrists touching wall forearms vertical

keep moderate pressure against wall, sliding arms up and down

-Keep scapula depressed, traps relaxed (no shrugging)

-8-10 reps

Lying Snatch Grip Overhead Regression

–Feet in Squat position, knees bent >90 degrees

-Ribs down, back flat abs engaged

-With Snatch grip Lower stick slowly to floor Maintain ribs down then controlled concentric

-Use tempo and pausing to increase ROM

-Overload with plate in the stick, move hips closer to wall

6-8 reps

Muscle Snatch 

-Hold Barbell with Regular Snatch grip

-Feet Between Hip and Shoulder Width Apart

-Start from Power Position, Soft knees, Shoulders Above Barbell

-Initiate drive through legs to full extension, end with legs locked out

-Continue elbow drive upward ONLY, no “flip and press”

-Shoulders remain above barbell throughout pull

-Shoulders rotated internally bar behind head

-4-6 reps

Overhead Squat

-Start with bar in overhead position with Snatch grip

-Feet Between Hip and Shoulder Width Apart, toes pointed out

-Maintain upper back stability, shoulders slightly internally rotated

-Initiate Squat from hips/knees together

-Knees track with toes

-Keep shoulders actively pushing into bar

-Maintain a neutral spine throughout movement

-5-8 reps

Tall Snatch (Muscle Snatch into Squat)

-Hold Barbell with Snatch grip

-Feet Between Hip and Shoulder Width Apart

-Start from standing position, shoulders above bar

-Elbows drive UP while pulling body under, hips move DOWN into Squat simultaneously

-Bar “flips” into position at bottom of Squat, feet stay on floor

-Keep shoulders actively pushing into bar

-5 reps