Finish Strong: December Barbell Series Week 3 Focus – The Snatch Blog Post 1: The Snatch — Unlocking Full-Body Power

The snatch is often considered the most technical lift in Olympic weightlifting—and for good reason. It demands mobility, coordination, speed, strength, and precision all working together in one fluid movement. When done well, it’s efficient and powerful. When done poorly, it feels frustrating and awkward.

In Week 3 of our Finish Strong December Barbell Series, we’re focusing on the snatch as a tool for full-body strength, athletic coordination, and Olympic mastery. This lift challenges not just your muscles, but your ability to move well under load.

Why the Snatch Matters in CrossFit

The snatch isn’t just about lifting heavy overhead. It develops:

• Explosive power through the hips
• Full-body strength from floor to lockout
• Mobility in the shoulders, hips, and ankles
• Coordination and timing
• Stability and control overhead

Few movements in CrossFit demand as much athletic integration as the snatch. Mastering it elevates performance across countless WODs and builds resilience in every major joint.

The Snatch: Step-by-Step Breakdown

1. Setup

Strong positions create strong lifts.

• Feet hip-width apart
• Wide grip with bar in the hip crease when standing
• Bar over midfoot
• Back flat, chest proud, lats engaged
• Shoulders slightly in front of the bar

Think: balanced, tight, ready to move.

2. First Pull

This phase is controlled and patient.

• Push through the legs
• Keep the bar close
• Hips and shoulders rise together
• Maintain tension through the core

The goal here is positioning—not speed.

3. Transition (Scoop)

As the bar passes the knees:

• Knees re-bend slightly
• Torso becomes more upright
• Bar stays tight to the body

This sets up the most powerful part of the lift.

4. Second Pull (Explosion)

This is where power is unleashed.

• Drive through the hips
• Extend ankles, knees, and hips fully
• Shrug aggressively
• Pull yourself under the bar

Speed and timing are key.

5. The Catch

The bar is received overhead in a squat.

• Arms punch to lockout
• Shoulders active and stable
• Core braced
• Hips below parallel

You should feel strong, balanced, and controlled.

6. The Stand

Drive through the legs to stand tall with the bar overhead, maintaining a solid overhead position.

Mobility: The Key to Snatch Success

The snatch exposes mobility limitations quickly. Focus on improving:

Shoulder Mobility

• Overhead reach and stability
• Ability to externally rotate and lock out safely

Thoracic Spine Mobility

• Upright torso in the overhead squat
• Better bar positioning overhead

Hip Mobility

• Deep squat depth
• Smooth transitions under the bar

Ankle Mobility

• Allows for balance and depth in the catch

Improving mobility doesn’t just help the snatch—it improves movement quality across all lifts.

Coordination & Technique Focus

The snatch is not about muscling the bar. It’s about sequencing:

1. Push with the legs
2. Extend the hips
3. Move fast under the bar

Key technique cues:

• Keep the bar close
• Be patient off the floor
• Finish tall before pulling under
• Lock out aggressively overhead

Smooth movement beats brute force every time.

Why the Snatch Builds Full-Body Strength

Unlike slower strength lifts, the snatch trains:

• Fast-twitch muscle fibers
• Core stabilization under load
• Shoulder and hip integrity
• Balance and spatial awareness

This combination creates an athlete who moves better, lifts more efficiently, and performs at a higher level—inside and outside the gym.

Finish Strong with Olympic Mastery

The snatch is challenging, but that’s exactly why it’s worth learning. Every rep builds confidence, coordination, and full-body power. Progress comes from consistency, patience, and attention to detail.

As we continue Week 3 of the December Barbell Series, we’ll build on this foundation with snatch variations designed to improve speed and control.

Finish strong.
Lift with purpose.
Move with precision.

‍