Snatch Technique EMOM
snatch technique
Every 2:00 x 6 sets
3 Snatch reps at 60-70%
Reset before every repetition
Stop if speed or position changes
Barbell
Snatch — CrossFit Olympic Lift Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The snatch is one of the two Olympic lifts — a barbell is pulled from the floor and caught overhead with arms locked in a single continuous movement. In CrossFit, the power snatch (caught above parallel) is the most common WOD variation, while the squat snatch (full receiving) appears in strength sessions. The snatch requires the highest combination of speed, mobility, coordination, and hip power of any barbell movement. Isabel (30 snatches for time at 135/95 lb) is the benchmark snatch WOD and a reliable test of both technique and power output.
Quick answer
The snatch is one of the two Olympic lifts — a barbell is pulled from the floor and caught overhead with arms locked in a single continuous movement. Practise Snatch while fresh, choose a load you can move crisply, and stop the set when speed or position changes.
Curated demonstration
Watch Snatch Technique
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The Snatch: CrossFit Foundational Movement
CrossFit · reviewed 2026-08-06
Muscles Worked
Full bodyPosterior chainDeltoidsCoreTrapezius
Equipment
BarbellWeight plates
Best For, Avoid If, and Scaling
| Best for | Developing coordinated Snatch power through full body and posterior chain and rehearsing efficient positions before heavier or higher-volume work. |
|---|---|
| Avoid if | Avoid or scale Snatch if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: bar swinging away from the body — the bar must stay close throughout the pull. |
| Scaling | Power snatch from hang, single-arm DB snatch, or OHS practice with empty bar. |
How to Do the Snatch
1
Wide snatch grip — hands outside shoulder-width, approximately at the rings on a standard bar.
2
Set up: bar over mid-foot, hips above knees, chest up, neutral spine, arms straight.
3
First pull: push the floor away, keeping the bar close to the legs past the knees.
4
Second pull: explosively extend hips and knees at the hip crease, shrug aggressively.
5
Third pull: pull under the bar quickly, turning the wrists over to receive overhead with arms locked.
6
Catch in power position (above parallel) or full squat — stand to completion, bar overhead.
Common Mistakes
✕
Bar swinging away from the body — the bar must stay close throughout the pull.
✕
Early arm bend — arms remain straight and serve as hooks until after hip extension.
✕
Not completing hip extension before pulling under — rushing loses the power transfer.
✕
Pressing out at the top — bar must be received with straight arms, not pressed to lockout.
Coaching Tips
✓
Master the power snatch before attempting the squat snatch — the power version is technically simpler.
✓
The hang power snatch is the best learning drill: removes the first pull so you can focus on hip extension and turnover.
✓
Isabel rewards efficient cycling mechanics over raw power — practise touch-and-go reps at moderate weight.
Scaling Options
Easier / Beginner
Power snatch from hang, single-arm DB snatch, or OHS practice with empty bar.
Harder / Advanced
Squat snatch, heavier load, or high-rep power snatch (Isabel).
Training Examples
Train Snatch with a Clear Purpose
Create a similar workout
Snatch Power Pairing
snatch power workout
5 rounds for quality
4 crisp Snatch reps
6 controlled Power Snatch reps
Rest enough to preserve speed
Frequently Asked Questions
What is Isabel in CrossFit?
Isabel is a benchmark WOD: 30 snatches for time at 135 lb (61 kg) for men, 95 lb (43 kg) for women. RX athletes average 2-5 minutes. It is simultaneously a test of snatch technique (efficient cycling mechanics) and power output under sustained fatigue.
Build It Into a Workout
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