Movement References

Snatch

  • Snatch starts with bar on the ground
  • Feet are placed hip width a part, eyes forward
  • Back is flat, with shoulders above the bars
  • Toes tips under the bar
  • Arm straight during start all the way through 2nd pull
  • Bar makes contact with hips during triple extension during last pull. (Hips, knees and shoulders extended)
  • Quick drop under the bar while actively dropping under the bar
  • Pull close to the body do not swing
  • Move feet out
  • Once received, feet should be shoulder with apart
  • Bar is received overhead in a stable squat (below hip crease) position.
  • Elbows locked out
  • Stand up with bar overhead until hips, knees comes to full lock out position

Hang Snatch

  • Snatch starts with bar above or below knee position (hang position)
  • Feet are placed hip width a part, eyes forward
  • Back is flat and tight, with shoulders above the bars
  • Arm straight during start all the way through 2nd pull even while in hang position
  • Bar makes contact with hips during triple extension during last pull. (Hips, knees and shoulders extended)
  • Quick drop under the bar while actively dropping under the bar
  • Pull close to the body do not swing
  • Move feet out
  • Once received, feet should be shoulder with apart
  • Bar is received overhead in a stable squat (below hip crease) position.
  • Elbows locked out
  • Stand up with bar overhead until hips, knees comes to full lock out position

Power Snatch

  • Snatch starts with bar on the ground
  • Feet are placed hip width a part, eyes forward
  • Back is flat, with shoulders above the bars
  • Toes tips under the bar
  • Arm straight during start all the way through 2nd pull
  • Bar makes contact with hips during triple extension during last pull. (Hips, knees and shoulders extended)
  • Quick drop under the bar while actively dropping under the bar
  • Pull close to the body do not swing
  • Move feet out
  • Once received, feet should be shoulder with apart
  • Bar is received overhead in a stable half squat (at or above hip crease) position.
  • Elbows locked out
  • Stand up with bar overhead until hips, knees comes to full locked out position

Hang Snatch

  • Snatch starts with bar above or below knee position (hang position)
  • Feet are placed hip width a part, eyes forward
  • Back is flat and tight, with shoulders above the bars
  • Arm straight during start all the way through 2nd pull even while in hang position
  • Bar makes contact with hips during triple extension during last pull. (Hips, knees and shoulders extended)
  • Quick drop under the bar while actively dropping under the bar
  • Pull close to the body do not swing
  • Move feet out
  • Once received, feet should be shoulder with apart
  • Bar is received overhead in a stable squat (below hip crease) position.
  • Elbows locked out
  • Stand up with bar overhead until hips, knees comes to full lock out position

Power Clean

  • Power clean starts with bar on the ground
  • Feet are placed hip width a part, eyes forward
  • Back is flat, with shoulders above the bars
  • Toes tips under the bar
  • Hands are placed shoulder width apart or thumb length from thighs
  • Arm straight during start all the way through 2nd pull
  • Bar makes contact with thighs during triple extension during last pull. (Hips, knees and shoulders extended)
  • Pull close to the body do not swing
  • Move feet out
  • Quick drop under the bar while actively dropping under the bar
  • Fast elbows to receive bar in front rack position
  • Once received, feet should be shoulder with apart
  • Bar is received on shoulders in a stable half squat (at or above hip crease) position
  • Stand up with bar on shoulders until hips, knees comes to full locked out position