Best Beginner’s Guide to the Snatch


The snatch is a test of technique and strength altogether. If you’re new to exercise, you’ve come to the right place. This is the best beginners guide to grubbing.

The best beginners guide to snatch is brought to you by professional trainer Max Aita.

Max Aita is a trainer at Juggernaut Training Systems, a website with fitness trainers who design specific exercises and training methodologies for the individual. Aita focuses on weightlifting and powerlifting. And he delivered the best beginners guide to the snatch.

First and foremost, no one should feel intimidated by other more experienced lifters. “You can perfectly squat 100 pounds next to someone who can perfectly squat 900 pounds, and it doesn’t seem weird.”

In the video, Coach Aita is with a lifter who is unfamiliar with the snatch technique, and a lifter who has been doing this exercise for years. By doing this, Aita can compare and show what a beginner should do to improve the snatch.

The learning curve in the best beginners guide to the snatch starts with how to use explosiveness to lift the bar, after all the snatch is a powerlifting exercise. “We want to develop propulsion so that the bar eventually leaves our hips and continues to move when we stop pulling.” You do this using your hips.

You can unload the bar and practice drills on how to use your hips to push the bar up.

The 4 best exercises to improve your snatch

Source: Photo courtesy of CrossFit Inc.

Another important area you need to improve in order to perform a proper snatch is the positioning of your upper body when holding the bar above your head. Make sure you don’t put the entire weight of the barbell on your shoulders, but rather on your upper back.

Keep an eye on your body movements as you perform the exercises. Coach Aita explains that while you’re using your hips to propel the bar forward before catching it overhead, you shouldn’t rock your body back and forth. The explosiveness on your hips must be achieved in a short range of motion, otherwise you could leave your body in an injury-prone position.

Check out his full explanation below.

Best Beginner’s Guide to the Snatch

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