How to Snatch Tutorial with Glenn Pendlay

Over at California Strength Glenn Pendlay has a very nice 3 Part “How to Snatch Series” with Jon North, Caleb Ward, Donny Shankle as demonstrators.

The progressions used are really simple, yet effective.

Parte One – Top Pull – Transitioning from Power Snatch to Squat Snatch

• set up your snatch grip – bar in hip crease determines grip width
• push shoulders back
• weight is on heels
• bend knees a couple of inches
• jump and catch
• feet hit the platform the same time the elbows lock out
• work towards the squat snatch as quickly as possible
• same movement and then add an overhead squat
• Power Snatch, then stop at position you caught the bar, from there do an Overhead Squat

Snatch Bent Knee Position

Power Snatch Catch Position

Part Two – Second Pull

• first position (bend knee)
• from there bend forward and slide the bar to just below the kneecaps, keep the bar in contact with your legs
• stop
• weight on heels
• slowly go back to first position and stop
• from there jump and catch the bar
• shoulders over the bar
• increase speed in transition
• when moving up the thigh jump and catch without the stop

Below the Knee Position Snatch Drill

Part Three – First Pull – Starting from the floor

• same drill as above
• once the bar goes below the knees, bend the knees to allow the bar to go to the floor
• weight shifts close to the ball of the foot
• constant back angle
• cues: knees-hips-knees-GO

Squat Snatch Catch Position

Want more? Here is another How to Snatch Instruction Series by Nick Horton.