Could someone please tell me what a squat snatch is and how to execute it?

Thanks in advance

Andy W.

Andy...

Where "Squat Snatch" is written (on the WOD description) is a hyper-link to a slide show of how to perform the lift. If your browser settings don't allow that, go the the "exercises" link in the upper left hand side of the screen and then look for "snatch". Click on the slideshow link and you will see the previously mentioned demonstration. If that doesn't work, try an Olympic weightlifting site. The Snatch is one of the two Oly lifts. Hope this helps. Good luck fellow night owl.

-D.

Andy,

For a slide show of the move click on 'squat snatch' (it's in blue) from the main page. It requires java to run. For a video download go here: http://www.accottawa.com/2002/images/avi/OSS96229.AVI.

Hope this helps.

Sit-ups done in the roman chair w/o trouble. Now for the ugly part, THE SQUAT SNATCH. I'm 6'4" so my form was terrible. I could use some tips. I added 3 supersets of back squats, leg curls and standing calves after the snatch.

100x5 for the 7 sets of snatch

Thanks, Tim

95 x 5
105 x 5
105 x 5
115 x 5
115 x 5
120 x 5
120 x 5

Tim,
As Coach says, the snatch requires the subtlety of a golf swing combined with the explosiveness of a powerlifter. A few random tips:
With a broomstick, hold it just wide enough to pass the bar over your head and back to your butt. This is approximately how wide your grip on the bar should be.
Make sure the bar is over your feet (about the mark of your little toe) when you start.
Flex your wrists as much as possible (pointing them toward your heels).
Concentrate on the explosion that occurs as the bar passes the thighs. Make sure to get as full an extension as possible without rising up on the toes, shrugging the shoulders.
Keep the bar close to your body.
Catch as low as you can with your arms locked and the feeling of pushing up through the shoulders and arms.
Stay on your heels.
Yell or grunt with your mouth open (for some reason this helps engage more muscle fibers).

7 Sets of 5 at 95lbs. Felt pretty good about my form and my flexibility has increased to the point that I no longer dread this lift.

I'm very new to the snatch so all seven sets at 65 lbs. I did power snatches from the hang instead of squat snatches. I followed up with 4x5 overhead squats at 65 lbs working on depth.

Tony, Very nice description of the lift but, actually you do want to get a full extension by rising up on the toes and shrugging the shoulders. Forcefully and quickly extending the hips and knees, and plantar-flexing the ankles is known as 'triple extension'.

Andy - Another good way to check the width of your grip is to measure with arms straight out at side, fist to opposite shoulder or elbow to elbow.

5 x 65
5 x 95
5 x 115
5 x 115
5 x 115
5 x 95
5 x 95

Hi all. How long are the rests between the sets on the squat snatches?

Don,
Since this one's not a time-based workout, take the rest you need to handle the demands of load and form. You want to keep up the intensity, of course, but the demands of the snatch, if you're doing any weight at all, should take care of intensity levels and metabolic response pretty well. :-p

Fwiw, I imagine most folks are taking somewhere between 3 and 5 minutes between sets. If I'm off on that guess, I'd be interested in hearing what y'all are doing.

Thanks Carrie,
I've done those squat snatches a few times since discovering Crossfit, but still stuck to my old format of a heavier weight for 8-10 reps, 3 or 4 sets. I see I'm going to have to take some weight off of the bar to get this done. And I usually try to keeps my rests under a minute, but with this WO I might have to rest longer. I have a feeling my rests will get really long by the time I get to the last couple of sets. Thanks again.

Worked on form. squat snatch: 5*(65-75-75-65-65-65-65). Missed lift 3rd rnd (75) and last rnd (65). Form mostly good; balance became shakey when shoulders fatigued.

75 situps-no problem, no breaks
squat snatch 7 sets of 5-lots of problems
75 situps-no problem, no breaks

I am now going to read Dan John's articles on snatches, overhead squats, etc.

Both sets of sit-ups were fine. Snatch/squats not so much. Executed all movements from the "hang". Used a 45 lb standard bar for 2 sets, 55lbs for two sets, 65 lbs for two sets and 95lbs for 1 set. I flexibility felt really good this am. Need more work to increase load.

Thompson

first time doing snatches, so mostly worked on form
2 x 45
2 x 55
2 x 65
1 x 70
I'm finding my kiai is useful for more than jujitsu.

First time doing the squat snatch. Stayed with 45lbs. to work on technique. I had no idea how complex the form and timing are. I have learned much respect for the exercise and those that can perform it correctly.

Carrie...

No more than 2 minutes (typically 1:00-1:30) between sets for me.

Started out w/anchored sit-ups, ended w/JBS GHS. Squat snatches as follows:

5x95
5x100
5x105
5x115
5x125
5x135 (broken set - 3,2)

Regarding rests. Today I rested 1 minute between sets except before my final round, where I rested 3 minutes.

Hi,

No trouble on either set of abs though the second set was harder. I did three sets of the snatches at 25lbs, 3 at 35, and the last at 45. I have never done these and wanted to work on form. Since I don't know much about them, what is "good" or a good goal to shoot for? I weigh 120.

65
85
105 for 2 sets
115 for 3 sets

Had to do hang snatches and not allowed to drop weight in our gym

75 seconds of L-sits: 20, 15, 15, 10, 10, 5, w/ remainder of minute for rest.
85#x5
95#x5
75#x5
100#x1, 5 - Missed 2nd catch, immediately re-set and started a new set of 5.
85#x5
105#x5 - Previous 1RM. Nailed it.
95#x2, 3 - Had to re-do 3 (missed the catch
95#x5
75 seconds of L-sits: 15, 15, 10, 15, 10, 10, w/ remained of minute for rest.

I rested about 1-1.5 minutes before lighter sets(75#, 85#, 95#), and up to 3.5 minutes before the two heaviest sets. Finished with Janda sit-ups and weighted pike stretch. Today was GOOD; when I pulled 100# and 105#, the bar felt LIGHT coming off the floor.

75 Sit-ups (unanchored, no breaks)
Squat snatch 5-5-5-5-5-5-5 reps (55#)
75 Sit-ups (unanchored, no breaks)

Still new to the snatch so kept it at a low weight and still managed to foul up the proper form on more than a few lifts (knees in, balance issues, ect.)

45# all sets

All,
I can't emphasize enough how valuable the World Class Coaching tapes are; if you only invest in one new piece of equipment this year, get these tapes. Call 405.321.8060. Get both "The Clean" and "The Snatch". They're $29.95 each. Suck it up, put off buying the new workout togs, sell your E-Z curl bar, whatever, just get them. I had no idea how much I didn't know.

No, I haven't done the WOD, yet. I will...in a minute...

75 Sit-ups (Military Style - Feet not anchored)
30kg x 5
30kg x 5
35kg x 5
40kg x 5
40kg x 5
45kg x 5
50kg x 5
75 Sit-ups (same as above)

All snatches performed squat snatch style. If I caught the bar high I rode it back down to the overhead squat position. Need to get my old ROM back.

Jim

ugh, first time for snatches all the way thru, have bad habits from ovhd squats, and I forget to get under the bar for a catch, but

situps 25x25x25
snatch 70,70,90,90 95 (muscling bar up),
ovhd squat @ 70, 70
situps 35,15,14,11

anyone know anything about the San Luis Obispo, CA Crossfit affiliate?

I started of with some form work on squat snatches using a 45# bar. The work went pretty well, but I knew I wouldn't be able to expend to much energy using the load necessary to keep strict squat snatch form. So, I went with power snatches from the floor:

65*5, 85*5, 95*5, 100*5, 100*5, 100*3, 100*3

All of these felt really good and natural, which is a change from how unnatural and forced they used to feel.

Finished out with some barbell thrusters.

75 sit-ups no problem
135x5, 135x5,135x5, 135x5, 145x4(1),145x3(2),145x3(2)
75 situps no problem

Form was pretty good for the first four sets. Still a bit unflexible. having a hard time getting my hands behind shoulders, its a balance issue.

75 sit ups

never did these. bad balance, trouble getting my hands behind shoulders. about 35-40% felt ok

45x5
45x5
45x5
45x5
45x5
55x5
45x5

75 situps, 3 sets of bench pressing

70# dumbell power snatch from the ground to full overhead extention
Alternating Right then Left 5 times each.
Then I felt like I was going to lose my lunch.
Tried 75# but missed the top by about 4 inches either side. Will keep working on it in combination with handstand pushups to improve the pressing and shoulder lifting power to get those last four inches.
BW 215# so this is just about 1/3rd BW. Would this 1/3rd BW lift be considdered average?

Even the situps were a problem on this one (although it's mostly boredom).

Did about 50 situps on a big swiss ball, feet anchored . . roughly approximate to JBS GHS. After that I was going nuts so I did the next 25 as toes-to-bar hanging leg raises.

Snatches:

5 x 65
5 x 95
5 x 105
5 x 115
5 x 125
4 x 135 (missed #5)
4 x 135 (missed #5 again).

My form on the heavy snatches is crap. I can't seem to drop deep when the weight is heavy (too frightened? too inflexible?), so I end up doing it like a "power snatch" (minimal knee bend). On the last reps I couldn't get the arms straight, had to press the lift out (i.e., I missed).

Last set of situps was even worse, I just mixed it up on every possible form of abdominal work I could think of.

Situps unmotivated with a few "pause at the tops."
Sq Snatches 45, 50, 60, 4x65. Like DJW, the heavier it gets, the higher I get. Fear and back pain are my excuses. So I stayed light and tried to get 'em all to parallel or deeper.

Rex,
Thanks for the clarification. I intended that shrugging the shoulders was essential, but perhaps it didn't come out that way. About going on the toes, the World Class Coaching LLC tapes that Tony Y writes about emphasize the importance of NOT going up on the toes, even though many world record holders have done it. What they say is that when elite lifters are up on their toes, it is usually while they are on the way down, getting under the bar instead of still lifting the bar. Either way, it's a minor point compared to the importance of shrugging the shoulders.

Me and Chris are also new to this exercise.

John: 75 straight sit-ups. 3 sets with 45lb, 2 sets with 55lb but couldn't or wouldn't do the drop, went back to 45lb to finish. 50 then 25 sit-ups.

Chris: 50 sit-ups. Snatches for form with an aluminum bar and then sets with 15lb bar. 25,15,10 sit-ups.

In kilos:
40 x 5
45 x 5
50 x 5
50 x 5
55 x 5
55 x 5
55 x 5
60 x 1 (132 lbs.)

Tony, Rex
Thanks for the tips. I will let you know how it works.
Tim

Is there any way (for the Crossfit staff) to post the workouts sooner? At least by a reasonable hour the night before? I do appreciate the random and uncertain nature of the postings, but just a bit of foresight would help for planning/equipment set-up purposes. Any thoughts? Your consideration is appreciated.

Thompson

75 situps on invert bench (5x15)
squat snatches (more like power snatches)
5x45 to practice form
5x65
5x65
5x85
5x85
5x95
5x95
Good explosion from the hips and shrug. Can't seem to dive under the bar so well. Hands behind shoulders for the most part.
75 situps on the floor (1x45, 1x30)
Russian twists, dips, and overhead squats after that

thompson -
there's an old saying about a gift horse...
i don't know anyone at cf, but i'd imagine they're busy running a program for people who PAY for their services.
i suggest the following:
stay up late, get up early, or make up your own wod and post it.
if cf was gone for a week, what routine(s) would you do? we're responsible for our own fitness, and should be grateful for the help this site provides.

thompson -
there's an old saying about a gift horse...
i don't know anyone at cf, but i'd imagine they're busy running a program for people who PAY for their services.
i suggest the following:
stay up late, get up early, or make up your own wod and post it.
if cf was gone for a week, what routine(s) would you do? we're responsible for our own fitness, and should be grateful for the help this site provides.

i am at a yoga camp with no barbells-can you believe it? i did bring my trusty powerings so i did 60 pull-ups 30 dips and 20 1 leg squats using straps for balance(and help!) in 30 mins

JC,

Thanks for the chin check. I won't snivel again.

Thompson

Thompson,

Another thing you can do is take a double rest day next time and start out a day behind. You can still post your results and see how you stack up, but that way you would have plenty of warning.

First time on this lift, last two sets were deep clean and presses instead of snatches,basically I missed.
situps 75=2:05
5x45#5x45#
5x55#
5x60#
5x65#
5x70# (clean, press)
5x75# (clean, press)
situps 75=1:53

Clint

I'm with Tony. It's worth another look.

75 situps

2x5 45#
1x5 65#
3x5 70#
1x5 80#

75 situps

Had to work on form for squat snatch... .feel like a need a little time with a coach to learn this movement correctly... never done it before.

Did this one a few days ago.
Glute/Hamsx75
5x65
5x70
5x80
3x90 and 2x85 (quick weight change)
5x85
Glute/Hamsx75
Rushed to finish in about 16 minutes as I had to change for work.

-D.

A few days behind on the WOD.

75 situps unbroken
7 sets of 5 snatches using #115
75 situps unbroken
3 sets of bench press to finish it off.