{"id":51734,"date":"2016-08-16T11:15:34","date_gmt":"2016-08-16T15:15:34","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=51734"},"modified":"2021-05-15T05:17:17","modified_gmt":"2021-05-15T09:17:17","slug":"olympic-lifts-101-barbell-snatch","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/olympic-lifts-101-barbell-snatch\/","title":{"rendered":"Olympic Lifts 101: How to Do the Barbell Snatch"},"content":{"rendered":"
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Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

Weightlifting<\/a> may not get as much attention as other Olympic sports<\/a>, but it was actually one of the few sports that were part of the original Athens Games. And while the objective remains simple (lift the heaviest weight), the movements are quite complex. Take the ultimate weightlifting move, the snatch, for instance. Considered as one of the most difficult lifts next to the clean and jerk, the snatch involves raising a barbell<\/a> from the floor to overhead in one fluid movement. Now imagine doing that with 105 kg (231 lbs). NBD, right?<\/p>\n

The snatch is also your ticket to a seriously impressive workout. According to Lisa Wheeler, head of fitness programming at Daily Burn<\/a>, \u201cYou develop strength and power simultaneously with the snatch. It\u2019s a fundamental, total-body integrated move that hits almost every major muscle group.\u201d<\/p>\n

Instead of relying on the strength of your arms alone, you use your core<\/a>, glutes<\/a>, calves, and even your toe muscles to drive yourself up. But the snatch doesn\u2019t just test the limits of your muscle strength, it can also help improve your mobility and crank up your heart rate, Wheeler says. \u201cNot only do you learn to produce power, you learn to absorb force.\u201d<\/p>\n

RELATED: <\/strong>The 8 Biggest Myths About Weightlifting \u2014 Debunked<\/a><\/p>\n

Practice Makes Perfect<\/strong><\/h3>\n

Before you pick up that barbell, Wheeler recommends working on your shoulder and hip mobility in addition to core stability. That can include bear squats<\/a> (where you get on all fours with your toes tucked in, knees bent and lifted, and extend your body forward and back), goblet squats<\/a> or child\u2019s pose<\/a> to plank<\/a> (with toes tucked under). For shoulder mobility, you can work on developing full range of motion using with PVC piping or exercise bands.<\/p>\n

Once you nail down those essential movements, Wheeler suggests mastering the overhead squat. \u201cAfter building strength and mobility of that move with adequate weight \u2014 aiming to fatigue the muscles in 10-12 reps \u2014 you can begin your snatch training with just a barbell,\u201d Wheeler says.<\/p>\n

Practice the motion until you feel comfortable and then begin to add weights in five-pound increments on each side. Try five reps and decide if you can increase or work at that level. Now that you\u2019re ready to snatch away, here are some pro tips to keep in mind.<\/p>\n