Snatch Form: Before and After {VIDEO}

by Katelyn Block on September 18, 2012 · 12 comments

Hi everyone!! I am currently finishing a paper that is due at 2pm so until then I thought it would be cool for you guys to see some video of me working out. Yesterday’s Outlaw workout called for three different snatch exercises (I swear we do this lift 3-4 times a week, not a problem but holy crap I’m getting better reaaaaal quick), and Mani (one of our owners and head coach) gave me some one-on-one coaching on my lift.

The thing about snatches, is that you really have to be thinking about a thousand different things, both when you’re doing the lift and when you’re trying to coach it. He took some video and analyzed it using the Coach’s Eye app on his iPad, which is pretty cool and I kind of want.

This is before much improvement had been made:

And from the side:

And finally (after some hard work and frustration on my part) getting my form down:

From one of my coaches: “The only thing I can find wrong is that your ponytail swings to the left. Can you please try harder to make it swing to the right? God, you really need to work on that!”

LOLing CrossFit humor…… anyway, from the first video to the last, I worked really hard on straightening my legs first and foremost, enhancing my “shrug”, and then letting the bar glide above me in line with my body, not bending my elbows until I had gotten into the “shrug”. This isn’t an instructional video, and I certainly am not a snatch expert (that’s my coach, go talk to him), but hopefully this was at least a little bit interesting to you and shed some light onto snatch form.

The best part — now that I’m getting my form down (it takes a million thousand reps to build muscle memory… I’m getting there), it’s time to go heavier! (P.S. Who digs the Reebok gear?! Got my pink Nano 2.0′s from the #ReebokNYC event…. wear these things every day, I swear, they are built for every workout!)

Have you ever tried olympic lifting?
What’s your biggest struggle, form-wise?
How will you be Sweating Dirty today?! 

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{ 12 comments… read them below or add one }

Gabby @ Gabby's Gluten-Free September 18, 2012 at 9:00 AM

Nice! My biggest issue is committing to my shrug – I tend to want to just do a muscle snatch – and then waiting for my hips to commit. We had an oly workshop with former Olympian lifter Meredith Hammill from reebok and that helped so much!


Danielle @ Clean Food Creative Fitness September 18, 2012 at 10:22 AM

I love the pink Nanos! I finally ordered a custom pair and cannot wait for them to come! I actually love the oly lifts and just got a new squat snatch PR yesterday! The key for me is moving bigger than I think I need to and slowing down the first pull from the floor and then finding that speed through the middle once the bar hits the pockets! Really dropping under the bar in your landing helps a ton too!


Karli September 18, 2012 at 10:30 AM

Awesome! Love the shoes :) I did 75 55# snatches this morning! I wish my coach would have videoed me, I feel like I do it right, but I’m nervous to go up in weight too much!!!!


Brittany @ GOtheXtraMile September 18, 2012 at 10:56 AM

Whoop whoop! Go girlllll


Mike September 18, 2012 at 12:14 PM

Great job…and use of video to show your improvement! :)


Danielle @ Itsaharleyyylife September 18, 2012 at 12:44 PM

that app sounds awesome! I think it is so much fun to look at what you are doing and fixing it! Once you get it down its so rewarding!


Courtney September 18, 2012 at 1:55 PM

Awesome work!! I need to work on my snatch for sure. I pull with my arms waaaay too much. I need to drop under the bar more for sure.


Lisa September 18, 2012 at 2:12 PM

Forms looking good lady!


Pavement Runner September 18, 2012 at 2:17 PM

that is so rock star….


getfitnaturally (@getfitchick) September 18, 2012 at 4:23 PM

this move is my nemesis! Good for you for not giving up – you have inspired me to practice it again!


Mary September 18, 2012 at 4:31 PM

Snatches kill me too. Started CF just three weeks ago, so I’m cutting myself some slack, but you’re right that there’s just SO MUCH to think about. I either get sloppy, OR I overthink each part of the progression and end up looking like a weird, jerky robot. Can’t win. I would LOVE to see my form on video like this, though.


Heather @ For the Love of Kale September 19, 2012 at 8:41 AM

YOU GO GIRL! Way to rock it, my sistah! <3 xoxo


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