“Why the Snatch?” you ask. “It’s hard to teach, difficult for the inexperienced trainer to explain, and most of my members have no business performing this lift.”
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These are just some of the things I have heard from other trainers when I tell them that everyone at our gym learns some variation of the Snatch.
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No matter what the reasoning for not learning and teaching the Snatch in fitness programs I can equate them all to some degree of laziness.
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It does require time, effort, and practice on the part of a trainer to master the fundamentals of the lift. As well as a growth mindset in order to stay the course long enough to gain the understanding needed to truly educate your clients on its importance and finally solidify it a place in their exercise regimen.
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Learning the snatch offers a range of fitness benefits because it is a dynamic, full-body exercise that builds strength, power, and makes it near IMPOSSIBLE to ignore mobility. (A very big and more often than not, overlooked area of every client’s fitness.)
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Let’s run through some benefits of the Snatch
- Full-Body Strength: The snatch engages nearly every major muscle group, including the legs, back, shoulders, and core. It builds powerful, functional strength because it requires these muscle groups to work together to move weight efficiently from ground to overhead.
- Explosive Power: The snatch is one of the most explosive Olympic lifts, meaning it develops fast-twitch muscle fibers. These fibers are key for activities that demand quick, powerful movements, making the snatch beneficial for athletes in sports and other high-intensity activities. This is also the reason why many who learn to snatch exhibit a great deal of strength while maintaining a relatively low body weight. Great for those who wish to avoid “The Bulky Look”. lol
- Improved Mobility and Flexibility: The snatch requires excellent mobility in the shoulders, hips, and ankles. Practicing this lift can improve joint flexibility and help with range of motion, which is valuable for both athletic performance and FUNCTIONAL, everyday movements.
- Enhanced Coordination and Balance: The snatch is a complex lift that requires balance, coordination, and timing. Learning to stabilize the barbell overhead while maintaining control of body movement sharpens neuromuscular coordination and proprioception (awareness of body position). Who wouldn’t benefit from improvement in this area? I have yet to meet anyone.
- Mental Focus and Confidence: As a challenging lift that requires precision, the snatch teaches mental focus and confidence under pressure. Successfully performing a snatch requires not only physical but also mental strength, which can be empowering and boost self-confidence.
- Functional Fitness: The snatch mimics real-world movements by training the body to lift objects efficiently. (Practical application of force) This functional aspect makes it useful for both athletes and non-athletes looking to improve movement patterns they use in daily life.
Because of its difficulty, the snatch is typically introduced gradually, with drills and modifications to ensure proper form and safety. Over time, athletes / clients can progress to heavier weights and more complex variations, continually building on these benefits.
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The best part of all is the simple fact that the snatch is for everyone. With a skilled coach the scaling options are never ending. Ensuring one can perform and improve upon a version of this lift for the duration of their life. (With a little patience and attention to detail of course) Which is why I like to remind ALL my clients, “The magic is in the movement. Not the weight.”
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Coach Thomas Sampson CFL-3, USAW-2, Sports Nutritionist
