Weightlifting discipline
Snatch
The snatch is one of the two Olympic weightlifting lifts, taking the barbell from the platform to overhead in one continuous movement.
Overview
The snatch is one of two lifts contested in Olympic weightlifting. In it, the athlete raises the barbell from the lifting platform to a locked-out position overhead in a single uninterrupted motion.
Because there is no pause, the lift blends an explosive pull with a fast drop underneath the bar. The athlete usually receives the barbell in a deep overhead squat and then stands up to finish the lift.
Lifters typically take a wide grip on the bar, which shortens the distance it has to travel. The snatch is generally the lighter of the two competition lifts, and its result combines with the clean and jerk for an athlete's total.
What defines it
- Performed as a single continuous movement from the platform to overhead.
- Uses a wide 'snatch grip' on the barbell.
- The bar is received overhead, commonly in a squat position, before the lifter stands up.
- The arms must be locked and the lift held under control for it to be judged good.
- Generally lighter than the clean and jerk; both lifts contribute to the combined total.
Getting started
- 1Begin by learning the movement pattern with a light bar or a dowel, focusing on positions rather than load.
- 2Comfortable overhead reach and squatting help the catch feel more natural, so gentle mobility work is a common starting point.
- 3Working with a qualified coach is the usual way to build the technique in the right order.
Other Weightlifting disciplines
The forms of Weightlifting sit alongside each other — explore the rest.
Explore across the knowledge base
Follow the threads that connect Snatch to the rest of SocialSportHub.
Sports
- WeightliftingA technical strength sport built around lifting a loaded barbell overhead with speed and control.
- TriathlonA multi-sport endurance event that links swimming, cycling and running into one continuous race.
- AerobicsA rhythmic, music-led group workout that builds cardiovascular fitness through continuous movement.
- FootballThe world’s most popular team sport — endless running, teamwork and community in one game.
- Race WalkingA technique-driven endurance sport that turns walking into a fast, low-impact discipline.
Techniques
- DeadliftA strength exercise that lifts a loaded barbell from the floor to a standing position by extending the hips and knees together.
- Bodyweight SquatA foundational lower-body exercise that lowers the hips by bending the knees and hips, then stands back up, using only body weight.
- Padel BandejaA controlled overhead shot in padel, hit with slice and moderate pace to keep the player at the net without over-committing.
- Tennis ServeThe overhead stroke that starts every point, hit from behind the baseline into the diagonally opposite service box.
- Badminton ClearAn overhead stroke that sends the shuttlecock high and deep to the opponent's back court, resetting the rally or buying time.
Exercises
- Step-upA movement where you step up onto a raised platform one leg at a time and step back down.
- BurpeeA full-body exercise combining a squat, a plank, and a jump in one flowing movement.
- DeadliftA hinge movement where you lift a weight from the floor by driving your hips forward to stand tall.
- Side plankA core hold on one forearm and the side of the foot that targets the muscles along your side.
- High kneesA running-in-place cardio drill where you lift the knees high with a quick rhythm.
Healthy living
- Walking MeetingsTaking a call or a one-to-one on the move instead of at a desk — an easy way to add movement to the working day without losing time.
- WalkingThe most accessible activity there is — free, low-impact, and one of the easiest ways to add movement to any day.
- Active Daily ChoicesThe many small choices in a day that quietly add movement — taking the stairs, standing more, and picking the more active option when you can.
- Taking the StairsChoosing stairs over the lift as a simple, no-cost way to add a little more effort to an ordinary day.
- Exercise and SleepThe two-way link between staying active and sleeping well — how movement can help rest, and how rest fuels movement.
Movement patterns
- Change of DirectionA planned redirection of the body from one movement vector to another, requiring an athlete to decelerate existing momentum and reaccelerate along a new line between two known points.
- PushPressing a load or the body away from the torso — horizontally or overhead — by extending the shoulders and elbows, developing the chest, shoulders and triceps.
- GlideGlide is continuous, low-resistance locomotion in which the body holds a streamlined shape so that momentum generated by a preceding propulsive action carries it smoothly across a surface or through a medium.
- SlideA slide is a controlled, low-friction skid of the body or foot along a surface, used to brake, extend reach, or hold a line, where managed friction and a lowered centre of gravity govern the movement.
Weightlifting