The Complete Snatch Warm Up

The Complete Snatch Warm Up:

Snatch Warm Up:

1) The Snatch Warm Up is a great way to get into the groove of your snatch.

You will feel much stronger and more confident after doing it. This is especially true if you have never done any kind of snatching before.

2) The Snatch Warm Up helps you to develop good technique.

You will learn how to control your body position and keep your core tight while pulling the bar off the floor. Your grip strength will increase too since you are using a heavier weight.

Also, you will be able to pull the bar higher with better form because of all these things.

3) If you do not have time to practice your snatch, then the Snatch Warm Up is a perfect substitute.

Just try to perform it every other day or at least once per week.

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4) The Snatch Warm Up is very useful when competing in meets.

You will be able to lift more than what you would normally during those times. Also, it builds confidence which will make you want to compete even harder!


Can’t get into proper position when pulling the bar off the floor?

Do this…

Pull the bar slightly higher so that your shins are no longer in a vertical position. You should be leaning back at a slight angle.

This will allow for better mechanics and less strain on the lower back. Make sure to keep your core really tight while doing this though.


Breathe out when the bar reaches your knees.

Don’t push with your legs, pull with your arms.

When standing up with the weight, keep the bar as close to your body as possible.

If you are having a hard time keeping your back straight when lunging forward, try putting your foot on a small weight plate (10-25 lb). This should allow for a more fluid movement while keeping your back straight.

If you cannot perform all of the repetitions, take a lighter weight and try to do as many perfect repetitions as you can. Work your way up slowly until you can complete the entire cycle.

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Then, once you feel comfortable with that weight, add more until you reach your maximum comfortable weight. This is what you will snatch at the meet.

The more you practice, the quicker you will be able to perform this cycle. Then, when it is game time, no matter how nervous you are, your body will know what to do and you will be able to lift much more than if you didn’t prepare at all.

The Complete Snatch Warm Up:

Burgener Warm Up:

1) The first thing that we do when warming up is Burgener Warm Up.

You should do this to loosen up your legs and back. You can find the details in the main section of this article.

2) Once you have completed that, it’s time to jump into some snatches.

Since you are preparing for a heavy single, we will learn how much you can snatch. Don’t go all out yet, just see what you can lift.

Weight Selection:

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You will need to know what you can snatch before you ever attempt a snatch in a meet. The best way to do this is to test it a few times and see what weight you are able to hit for 2-3 reps cleanly.

If you haven’t lifted before, take your time and work your way up slowly. If you have lifted before, then you should already know your limits.

If not, then this is the best way to find them.

1) Take about 50% of what you think you can lift and see if you can get it off the floor.

If you can, then great! That is what you will snatch on meet day!

If not, then take about 10-20% more and try that.

2) Once you have that weight on the floor, take some of the weight off and practice your first pull.

The first pull is very important in both the snatch and the clean and jerk.

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3) Before you attempt your first actual snatch, be sure to know how much you will be attempting!

Then, once you are sure, try to snatch it. You should practice snatching with only one arm for a few minutes at least.

This is very important for balance.

Try to keep the bar close and tight to your body throughout the entire movement. Force your knees to stay back while moving the bar from the floor to over your knees.

From here, you should stand up quickly and aggressively while moving the bar over your shoulders on your way up.

Common Errors:

Bad balance: This is by far the worst error in the snatch. The most common reason for this is having your knees come forward too much.

This is usually the first sign that a beginner has when they start learning the snatch. It’s all in the knees! Make sure that as you are learning, you are focusing on keeping your knees back while moving the bar.

This can also be caused by lifting your feet up too fast. Work on this by doing some footwork before you begin your first snatch for the day.

Bad positioning: Sometimes, people will get their shoulders behind the bar, but they won’t fully stand up with it. To make sure that you are in the right position, make sure that your elbows are in front of the bar.

This is a good thing because in this position, you can drop the bar if you need to without hurting yourself too much. If this is the case, then you are probably lifting your feet before pushing with the floor.

This is a common problem that happens when people start learning. If you feel this happening, try to slow down your foot movement until you are pushing with the floor as you lift your knees.

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Bad arms: A bad arm position can be caused by several things. The first thing to check is that you are keeping your shoulders down.

Bad back position: This is another common problem for people just starting out. It can also be caused by having the bar too far forward.

A “Bad back position” occurs when you are at the top of the movement with your shoulders behind the bar and leaning back. This is a weak position for your spine, so be sure that you aren’t doing this.

Most people have the tendency to lift their shoulders up around their ears and this causes them to not be able to get into a proper arm position. If this is the case, then try to focus on pushing your shoulders down and back as you lift the bar.

The other major reason that your arms are in a bad position is that you aren’t getting your elbows up. With your elbow in front of the bar, push under it and lift it as you stand up with it.

In addition, be sure that you aren’t letting your knees come forward. If your knees come forward too much, this can cause the shoulders to push too far forward.

Lifting your feet too soon: This is the exact opposite problem as the knees coming forward too much. This can also be caused by lifting your knees first.

When you lift your knees, you lose the ability to brace yourself if something goes wrong. For instance, let’s say that the bar gets to be too heavy, then you might not be able to drop it without getting hurt.

By keeping your feet on the ground, you can always drop it. This is a safety mechanism to keep yourself from getting hurt if something goes wrong.

Now, as you get more comfortable with lifting the bar, you can lift your feet up slowly as you bring it up. Just be sure that the movement isn’t too fast.

When you learn this properly, you will find that your feet only come up to just below knee level when you are standing up with the bar.

Breathing: This happens to everyone at one time or another. You are under the bar and you hold your breath while you try to get it up.

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This is a natural reaction because many times you are in a stressful situation.

In most cases, it isn’t really that bad to hold your breath while lifting a heavy weight. The only thing that you have to be careful about is making sure that you aren’t holding it for too long.

I’ve seen some people lift with their breath held for over a minute and they were fine. As long as you don’t hold it for too long, it shouldn’t have any lasting effects on your body.

However, I’ve also seen people lift with their breath held for over a minute and pass out. I’m not sure why this happens, but it does so just be aware of the situation.

If you are weightlifting with someone else and they pass out, this is a major emergency that needs to be dealt with right away.

I’ve also seen other people hold it for too long and they passed out. So, as long as you don’t hold it for more than a minute, then you will be fine.

But, if you do pass out, please don’t try to lift the weight again until you are conscious again.

Now, if you are under a heavy weight and you feel like you are going to pass out, I suggest dropping the weight on the floor. Hopefully, you won’t get injured too badly, but this is a better alternative to damaging your brain.

Breathing also helps you to stabilize your core and generate power. So, it is important that you don’t hold your breath while lifting.

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If you need to take a breather while lifting, then be sure to always have someone with you while lifting heavy weights.

That way, if you do pass out, they can catch you before you hit the floor. If there is no one there to help you, then at least the floor will break your fall and hopefully you won’t get injured too badly.

I don’t want to scare you from weightlifting, but it’s important that you are aware of these dangers. So, just be careful and always pay attention to what you are doing.

If you don’t feel right, then take a break and set the weight back down. Also, don’t try to lift a weight that is too heavy for you.

You can damage yourself if the weight is too heavy or drop it on yourself. It’s better to start with lighter weight and slowly work your way up as your muscles strengthen.

Types Of Weightlifting Weights:

There are many different types of weight sets that are available. Each one has their pros and cons.

I’m just going to go over a few of the most popular types.

Iron: Most types of iron weights are made in different shapes. The most common are round and hexagonal.

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You can also get iron bars, which is just a long bar of iron.

The pros for using iron is that they usually are the cheapest type and easy to find at any store that sells sporting goods. The cons is that they are the heaviest and will take up the most space.

Steel: These are another heavy type of weight, but not as heavy as iron. The pros for these are that they are usually cheaper than iron weights, but still harder than aluminum.

The cons is that you usually can’t find these at your local sporting goods store and you may have to order them online.

Aluminum: These are one of the lightest types of weights. The good thing about these is they are much easier to carry and store away when not in use.

The bad thing is they are more expensive than iron or steel weights.

Plastic: These are a newer types of weights that have come out recently. They are usually a mixture of plastic and sand or some other material for added weight.

The pros for these are that they are very light, cheap and easy to carry around. The cons is that they are not as safe as the other types because they can become slippery if you sweat a lot or drop them on a hard surface.

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Types Of Weights:

When it comes to weightlifting, there are different types of weights that you can lift. It doesn’t matter what kind of weights you use, as long as you challenge yourself and continue to progress.

Here are some of the most popular types:

Barbell: These are one of the most common and traditional types of weights. They consist of a bar that is usually steel that has iron plates with handles on either side.

The advantage of this is they are very safe and you can perform many different exercises with them. The disadvantage is they can be bulky and cumbersome to store away (depending on the size).

Free Weights:

These are weights that have no mechanical assistance and depend on your strength to lift. There are many different types of free weights such as:

Barbells: Barbells are made up of metal bars with weights on the ends. The length varies, but they usually are about five or six feet long.

This gives you a greater range of motion and allows you to work more muscles. You can also hold it differently at each end for unique exercises.

Dumbbells: These are weights that have a fixed weight on one end with a handle on the other end. They come in many different sizes, usually ranging from 1 to 50 pounds each.

The good thing about these is you can hold them in several different ways for different exercises for more muscle groups. The disadvantage is you can’t perform as many exercises as you could with a barbell because the weight is only on one end.

Curl Bar: A Curl bar looks like a flat barbell except it has no weight on the ends. Instead, it has a grip on either end so you can perform “barbell” curls.

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Because of this, it is usually a smaller and thinner bar than a regular barbell and is more comfortable in your hands.

Dumbell Extensions: This is a type of dumbell that has two fixed weights on each end. It looks like a “T” and can be used for exercises similar to that of a barbell except the range of motion is limited due to the size of the dumbbells.

Plates: Plates are flat discs that have holes in them and can be stacked on either end of a barbell or attached to a harness with chains. They usually come in 2.5, 5, 10, 25 and 45 pound sizes and are ideal for adding weight to a barbell.

Chains: Chains are similar to plates except they have small links that make up the chain. They usually come in pairs that are connected together with a connector link.

This allows you to add more or less chain depending on what exercise you are doing. They come in varying weights (usually light to medium) and can be added to barbells, dumbbells, or cable columns.

The disadvantage of free weights is they can be dangerous because you can drop them on yourself or others if not careful. They are also bulkier to store and take up more room.

Machine Weights: These are weights that are connected to a machine and work in a similar way to free weights except they are much safer to use because the weight is fixed on the machine and cannot be dropped on yourself or others. The disadvantage is you can’t perform as many exercises as free weights allow.

Partial Weight Machines: These are machines that have the weight fixed on one end and a handle on the other. This allows you to do exercises such as bicep curls or tricep kickbacks but using only a partial weight, usually from 5 to 60 pounds.

The advantage is you don’t have the same danger of dropping heavy weights on yourself but you can still work the same muscles. The disadvantage is you can’t work heavy which means your results will not be the same as using free weights.

Isotonics: Isotonics are machines that use your own body weight for resistance or a small weight (usually 1 to 20 pounds). They work very well for developing strength and muscle size but they also have a very long learning curve and require lots of dedication to master.

The main advantage of machines is they are much safer to use than free weights (especially when working out alone). The main disadvantage is you can’t perform as many exercises as with free weights and most of the exercises you can do, you can do just as well with free weights.

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Bumper Plates: These are specialty plates made by a company called Hi-Temp. They are made of a hard rubber material that will not break if dropped.

You can find them in many different weights including 10 pounders.

Flex Bumper Plates: These are another style of bumper plate made by the company Hi-Temp. They are very thin compared to standard metal plates and will not damage barbells or floor surfaces as much.

Sources & references used in this article:

A preliminary investigation of the biomechanical and perceptual influence of chain resistance on the performance of the snatch by CA Coker, JM Berning… – Journal of Strength and …, 2006 –

Warm-up strategies for sport and exercise: mechanisms and applications by CJ McGowan, DB Pyne, KG Thompson, B Rattray – Sports medicine, 2015 – Springer

Application of the power snatch for athletic conditioning by M Waller, R Townsend… – Strength and Conditioning …, 2007 –