If a snatch starts from an incorrect position, it is doomed to be ineffective. To snatch effectively a lifter must start the snatch from the right position.
There is a checklist of rules that successful weightlifters follow in the setup for the snatch. Below are images illustrating the application of these rules. Each setup is a bit different because of lifters’ unique limb lengths, however, they all follow the same general principles.
- The head looks directly forward or a bit above the horizon. This position keeps the upper back tight. Lifters should find an object in the distance, slightly above eye level, to focus on throughout the lift.
- The back is tight and slightly arched. At this stage, its main purpose is not to bend under the pressure of the pull. A loose back works as a shock absorber – absorbing the force generated by the legs. Keeping the back tight will allow the transfer of the force from the legs through the back to the shoulders, arms, and then the bar. Arching the back will tighten it and reduce the horizontal distance between the hips and shoulders, which will relieve some of the pressure from the lower back. To arch the back properly, focus on making the chest vertical.
- With a tight and arched back, the shoulders must be relatively relaxed, internally rotated, and slightly in front of the bar.
- The arms should be straight, with elbows pointed slightly sideways. This will set the shoulders to stay over the bar throughout the pull. If the shoulders are over the bar, then the shoulders and traps will be able to pull the bar up. If the shoulders are pulled back, the traps and shoulders will not be involved in the pull. I imagine a gorilla when I picture how my shoulders should look in the setup. Chest up, tight back, shoulders hanging.
***
- The width between the feet should be somewhere between the position in which the lifter back-squats and the position they naturally jump from. The squat stance is the strongest position, and the jump stance is the optimal position to get the highest extension. The snatch requires a combination of strength and high vertical extension.
- For most lifters, the knees should be pointed sideways. This allows the hips to be closer to the bar and makes the back more vertical. The legs can be more involved in the snatch if the back is more vertical, and in this position, the back is less likely to bend and absorb the force from the legs.
Lifters with shorter femurs automatically start with their hips closer to the bar. If the back is already relatively vertical, and is able to handle the pressure of the pull, there is no need to make the back more vertical.
- The balance should be on the middle of the foot. The entire foot needs to be able to feel the platform. With this position, the lifter can fully use the leg strength and extend the ankles effectively. It’s important to note that the balance must remain on the middle of the foot when the weight is lifted. To make sure that the weight is balanced properly, lift the bar up an inch while in the setup position. If the weight remains mid foot, then the balance is correct.
- If throughout the lift the weight is felt only on the outside of the foot, this is an issue of not pointing the toes in the right direction. The toes should be pointed in the direction of the knees. With knees and toes pointed in the same direction, the ligaments of the knee are evenly stressed and the balance remains on the entire foot.
***
A few years ago, the starting position of my snatch looked good. It seemed like I was following every rule described above. However, with all of those separate parts correctly placed, my body as a whole wasn’t properly set up to lift. My arms and shoulders had slack and were working against me in the pull. When my legs began pushing up, the force didn’t transfer into the bar. Instead, it was partially absorbed by my arms and shoulders. I was mimicking the right starting position, but it wasn’t as effective as it could have been.
Coach Arnold Khalfin, who I’ll write more about in the future, helped me fix this problem quickly.
He saw my snatch and told me that I wasn’t starting tight. I didn’t understand what he meant, so he put his finger on the base of my neck, between my traps, and told me to get this part of my neck as high as I can without lifting the bar off the ground. My shoulders were lowered, and my arms were stretched. The pull felt lighter and more precise. The pull was higher.
I’ve been poking people in the back of the neck ever since. But when that doesn’t work, I grab the lifter by the throat and push them up. It doesn’t feel good to the lifter – but it works.
Every lifter must figure out the most effective starting position for their unique body, and use it for every snatch. Hope this helps.
***
On another note – yashathoughts has expanded! Check out the new Who’s Yasha page to learn a little more about me or the What I Offer page to see the services I offer. Got a topic you want me to cover? Want to leave some feedback? Learn more? Inquire within? You can now do all of the one the shiny new Contact page.
Hi Yasha, What about the starting position of the bar over the foot? Is it top of the toes for a lifter with a long torso? More towards top of the midfoot for a long limbed + short torso based lifter?
Foot size doesn’t necessarily correlate to other limb lengths. Telling 2 people with similar limb lengths, but different foot sizes to place the bar differently wouldn’t be useful. The bar should be as close to the body as possible throughout the snatch, including the start. I would suggest placing the bar at the knee (not above or below), setting the right position (back arched, shoulders neutral, shins perpendicular to the floor, and weight balanced mid foot). Lower the weight to the floor while keeping the back angle and arch the same, and balance mid foot. Lower it straight down, into the start position described in this post. The position of the bar on the platform, relative to the lifter is the position you’d want in the start. This means touching, or nearly touching the shin for most lifters.
Is it really necessary for the shins to be vertical when the bar is at the knees just after the first pull? Is it okay to keep the shins slightly angled forward so that there is some pressure on the thighs after the bar passes the knees? I think when the bar passes the knees with the shin completely vertical the pressure moves to the hamstrings. Is this how it should be for a long limbed lifter (more pressure on the hams)? Note that I know my hamstrings are weak relative to my things, so working on it.
Dipankar, When the bar is at the knees, the shins can be a bit forward but not more than a few degrees. In this position, the bar must be directly above the point where it started on the platform. If the shins are angled more forward, the bar has to be more forward as it passes the knees also. The bar is then more forward at the knee than it was on the start, and had to have either been pulled forward (and will keep traveling forward or has to be looped back in) or started further from you on the start and is traveling at a steep angle toward you. This does put the pressure on the hamstrings. Make them stronger. Make your back rigidity stronger in the position when the bar is at the knee. And – spread the knees and arch the back more to get the back more vertical in this position – which will relieve pressure from the back and hamstrings.
Big Thanks Yasha. Are you going to write about the following in the future? 1.) Developing speed under the bar 2.) Clean position dynamics
Yes for both. There is just so much to cover in our sport, and to cover most topics, i first have to cover some prerequisites. So, it may take some time before i do.
Great post! Thanks for sharing
Yasha,
Is there a chance you can show us a video how you lock up ur base of neck as described by your coach Arnold Khalfin..
“so he put his finger on the base of my neck, between my traps, and told me to get this part of my neck as high as I can without lifting the bar off the ground”
It would help us greatly.
Thank you again
Toli
Yeah, I’ll post it here within the next few days.
Greetings from Los angeles! I’m bored to death at work so I decided to check out your site on my iphone during lunch break. I really like the information you provide here and can’t wait to take a look when I get home. I’m surprised at how quick your blog loaded on my phone .. I’m not even using WIFI, just 3G .. Anyways, great site!|
Free links Thanks for the great article indeed…
Great awesome things here. I am very satisfied to see your post. Thank you a lot and i am looking ahead to touch you. Will you please drop me a e-mail?
hennessy Zofia hearthrug zeuge radmilovic greet produce wrenched amer
I feel like you could probably teach a class on how to make a great blog. This is fantastic! I have to say, what really got me was your design. You certainly know how to make your blog more than just a rant about an issue. Youve made it possible for people to connect. Good for you, because not that many people know what theyre doing.
Very nice post. I simply stumbled upon your weblog and wished to mention that I’ve truly enjoyed surfing around your blog posts. https://local-auto-locksmith.co.uk/ford/
Attractive element of content. I just stumbled upon your weblog and in accession capital to say that I acquire actually enjoyed account your blog posts. Any way I will be subscribing for your feeds and even I achievement you get entry to consistently fast.
I am only writing to make you understand what a really good experience my wife’s princess obtained viewing your webblog. She noticed some things, which included what it is like to possess an ideal teaching spirit to make others without difficulty learn about specific tortuous things. You undoubtedly surpassed readers’ expected results. Thanks for rendering those productive, trusted, informative as well as unique tips on your topic to Mary. https://hiedmedsout.com/
I am glad for writing to make you know what a notable encounter my wife’s girl had studying your web site. She mastered several pieces, which include what it’s like to possess an awesome helping nature to let other individuals with ease know precisely some problematic subject matter. You truly exceeded people’s expectations. Thank you for producing these practical, trusted, informative and in addition fun tips about this topic to Kate. https://pamelornortriptyline.com/
canada pharmacy reviews drugstore near me pharma
Hi I’m interested in computer courses to study, today I spoke to someone from one of the unis I was interested in one of the courses were more about designing and the other practical and more technical fixing and support the system. I’m really interested in that. Its called computer enterprising. .. . But I want to apply to more but I get confused as every university calls the computer courses a different name. So i’m unsure if its software , or computer science , IT , IS with business. I think it could be IS with business what I’m interested in but I’m unsure. In some of the modules in the enterprise one has : information systems,computer programming ,data management , software testing , human computer interaction. developing internet applications supporting the systems kinda thing. . Which computer course would include that sort of things? Its one of the practical and technical I want I’m not interested in designing. And can anyone tell me from this which computer courses is more like the one i described is it Information technology with business or something else? And is Computer science based on designing the applications? and not the more practical.
Keep on working, great job!|
What is the best way for a recent creative writing grad to get an agent?
The person might not have enough time to go into detail about their plans. Instead, today we’ll show you just a few phrases to make a quick comment about the person’s upcoming trip to support them.
When you say the right thing at this moment it will help build the connection between you and your colleague.
카지노사이트
The most touching goodbyes are the ones that are well said . Create magical moments wherever you go . Most of the time it’s the little words in life that remind you the best . A good expression knows how to separate tears from laughter . A wish from all of us — May you have a trip that’s as beautiful as you’re !
If English is your second language, Successful English is a good place to find clear explanations and practical suggestions for improving it.
코인카지노
One of a blogger’s toughest tasks is managing the discussions around posts, and determining which comments are valuable and which are spam.
Whenever you post content, it is almost guaranteed you will receive some spam in your blog comments. People will submit comments that are completely irrelevant to the discussion to get exposure for themselves or drop a link to their website.
카지노사이트
My coder is trying to convince me to move to .net from PHP.
I have always disliked the idea because of the costs.
But he’s tryiong none the less. I’ve been using WordPress on a variety of websites for about a year and am concerned about
switching to another platform. I have heard great things about blogengine.net.
Is there a way I can import all my wordpress content into it?
Any kind of help would be greatly appreciated!
Good day! I could have sworn I’ve visited this web site before but after
going through some of the articles I realized it’s new
to me. Anyhow, I’m definitely delighted I discovered it and I’ll be bookmarking
it and checking back often!
Hi would you mind stating which blog platform you’re using?
I’m looking to start my own blog in the near future but I’m
having a hard time making a decision between BlogEngine/Wordpress/B2evolution and Drupal.
The reason I ask is because your layout seems different then most blogs and I’m looking for something unique.
P.S Apologies for being off-topic but I had to ask!