How to Squat Snatch

The squat snatch is a variation of the snatch exercise that involves catching the barbell in the bottom of a squat position. Instead of catching the barbell overhead with your legs in a quarter squat, you will descend into a full squat as you catch the bar. Once the barbell is secured overhead, you will then stand up from the squat position, pressing the bar overhead as you rise. This technique requires both strength and coordination, making it a challenging but effective movement for improving overall fitness and power.

a man squats while holding a barbell

Introduction:

The squat snatch is a highly technical and powerful movement that is a staple in CrossFit and Olympic weightlifting. This dynamic exercise combines strength, speed, flexibility, and coordination, making it a comprehensive test of athletic ability. In the squat snatch, you lift a barbell from the ground to overhead in one continuous motion while simultaneously dropping into a squat position. This guide is designed to help those with a basic knowledge of CrossFit training to learn and master the squat snatch, breaking down the movement step-by-step and offering tips to perfect your form.

Steps in the Squat Snatch movement

1. Setup

  • Stand with your feet shoulder-width apart and the barbell over your mid-foot.
  • Bend at the hips and knees to grip the barbell with a wide, overhand grip. Your hands should be outside your knees.
  • Your back should be flat, chest up, and eyes looking forward.

2. First Pull

  • Begin the lift by driving through your heels, extending your legs.
  • Keep your chest up and your back flat.
  • The bar should move in a straight line and stay close to your body.

3. Transition

  • As the bar passes your knees, shift your torso to a more vertical position.
  • Keep your elbows pointed out and continue to pull the bar upwards.

4. Second Pull

  • Explode by extending your hips, knees, and ankles (triple extension), shrugging your shoulders up.
  • Pull yourself under the bar as it reaches its highest point.
  • Aim to achieve maximum height and speed on the barbell.

5. Catch

  • Drop into a squat position as you rotate your wrists and elbows to receive the bar overhead.
  • Lock your arms out with the barbell overhead.
  • Ensure your hips are below parallel in the squat position.

6. Stand Up

    • Drive through your heels to stand up from the squat.
    • Maintain the barbell overhead with arms locked out.
    • Stabilize and control the barbell before lowering it back to the ground.

What Equipment is needed

  • Barbell: A standard Olympic barbell.
  • Weight Plates: Bumper plates to adjust the load.
  • Lifting Shoes: Shoes with a raised heel for better stability and range of motion.
  • Chalk: To improve grip on the barbell.
  • Lifting Belt: Optional for additional lower back support.

 Check out the Equipment subsite for more tools, tips, and inspiration.

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Scaling Options: 

To gradually build strength and proficiency, consider the following scaling options:

Common Mistakes to Avoid:

  • Early Arm Bend: Keep your arms straight during the initial pull to ensure proper power transfer from your legs and hips.
  • Losing Balance: Focus on keeping the bar close to your body and maintaining a balanced center of gravity.
  • Poor Shoulder Mobility: Work on shoulder flexibility to achieve a stable overhead position.
  • Insufficient Hip Drive: Ensure full hip extension during the second pull to maximize the height and power of the bar.

Benefits of the Movement: 

  • Full-Body Strength: Engages multiple muscle groups, enhancing overall strength.
  • Power Development: Improves explosive power and speed.
  • Coordination and Balance: Enhances proprioception and body control.
  • Flexibility: Promotes mobility in the shoulders, hips, and ankles.
  • Functional Fitness: Mimics real-life movements, improving athletic performance.

Which Muscles Are Worked:

During this exercise, the following muscle groups are engaged:

  • Primary Muscles: Quadriceps, hamstrings, glutes, deltoids, trapezius, and core.
  • Secondary Muscles: Calves, lower back, and forearms.

Alternative Similar Movements: 

If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:

Check out the exercise library for more alternatives!

Q&A for Squat Snatch

What Is The Squat Snatch? The squat snatch is an Olympic lift where you lift a barbell from the ground to overhead in one continuous motion while dropping into a squat. It tests your strength, speed, flexibility, and coordination.

How To Properly Squat Snatch? To properly squat snatch, follow a series of steps: start with the setup, perform the first pull, transition into the second pull, catch the barbell overhead, and finally, stand up from the squat position. Proper technique and timing are crucial.

Can the Wide Grip Spacing Aggravate My Shoulders When Squat Snatching? Yes, a wide grip can place additional stress on the shoulders, especially if you have limited shoulder mobility or pre-existing shoulder issues. It’s important to warm up properly and ensure you have adequate mobility.

How To Do The Hanging Squat Snatch Technique? The hanging squat snatch involves starting with the barbell above the knees rather than on the ground. From this position, you perform the same explosive pull, catch, and squat movements as in a regular squat snatch.

What is the Benefit of The Hanging Squat Snatch Technique? The hanging squat snatch helps improve your pulling strength and technique from a higher position. It focuses on the explosive phase of the lift and can enhance your overall snatch performance.

Squat Snatch Vs. Power Snatch? The squat snatch involves catching the barbell in a full squat, requiring more mobility and balance, while the power snatch catches the barbell in a partial squat or standing position, emphasizing power and speed over depth.

How to Grip the Bar for Snatches? Grip the bar with a wide, overhand grip, placing your hands wider than shoulder-width apart. This wide grip helps keep the bar close to your body and allows for a smooth, efficient lift.

What are the CrossFit Rules for Squat Snatch? In CrossFit competitions, the squat snatch must be performed with the barbell lifted from the ground to overhead in one motion. The athlete must reach full lockout with the barbell overhead and show control before lowering the bar.

When is the Squat Snatch Good? The squat snatch is excellent for developing full-body strength, power, and coordination. It’s particularly beneficial for athletes looking to improve their Olympic lifting performance and overall athletic abilities.

What are the Alternative Snatch Variations Except Squat Snatch? Alternative snatch variations include the power snatch, hang snatch, and muscle snatch. Each variation emphasizes different aspects of the lift, such as power, technique, or strength.

What is the Most Common Problem When Squat Snatching? A common problem when squat snatching is an early arm bend, which can reduce the power of the lift. Ensuring proper timing and technique is key to overcoming this issue.

What Drills are Good for Snatching? Good drills for snatching include snatch pulls, overhead squats, snatch balances, and hang snatches. These drills help improve technique, strength, and mobility.

Can You Do Squat Snatch with Dumbbells? Yes, you can perform a squat snatch with dumbbells. This variation allows for similar movement patterns and benefits, while also improving unilateral strength and coordination.

Conclusion: 

The squat snatch is a rewarding yet challenging exercise that can take your training to new heights. By following this guide and practicing consistently, you’ll build the strength, power, and coordination needed to perform this impressive movement with confidence and precision.

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