Hingecompound
SNATCH
Barbell pulled from the floor to overhead in one movement. The most technically demanding Olympic lift.
MOVEMENT GUIDE
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HOW TO PERFORM
- 1
Wide snatch grip. Bar over mid-foot.
- 2
Pull the bar from the floor, keeping it close.
- 3
Explosive hip extension — shrug and pull under.
- 4
Catch the bar overhead in a squat or power position.
- 5
Stand to full extension with bar locked out overhead.
THE STANDARD
Bar caught overhead with arms locked. Stand to full extension to complete each rep.
COACHING CUES
Wide snatch grip — hook grip recommendedExplosive triple extension — hips, knees, anklesPull under the bar — receive in overhead squatStand to full lockout
COMMON MISTAKES
Bar drifting forward.
Not achieving full hip extension.
Pressing out the catch.
SCALING / SUBSTITUTIONS
Power snatch.
Hang snatch.
Overhead squat to build the catch position.
Reduce load significantly.
300WOD APPLICATION
The snatch is the pinnacle Olympic pulling movement at Spartan Standard.
RELATED EXERCISES
300WOD STANDARDS
Foundation
Hoplite
Elite✓
Spartan✓
EQUIPMENT
Barbell
MUSCLES
Primary
GlutesHamstringsQuadricepsAnterior Deltoids
Secondary
TrapeziusAbs / CoreLower BackTriceps