I Teach a CrossFit Newbie How to Snatch

FREE SNATCH PROGRESSION: wodprep.com/SNATCH/
SNATCH PROGRESSION BLOG POST: wodprep.com/blog/ultimate-beg...
GEAR GUIDE (stuff I recommend): bit.ly/3l4AjyR
WODPREP MASTERS: wodprep.com/wodprep-masters/
WODPREP ACADEMY: wodprep.com/wodprep-academy/
If you’re a CrossFitter, you’ll likely have come across the infamous snatch! It’s one of the more advanced movements in CrossFit and can take a lifetime to master. Olympic Weightlifters spend whole careers perfecting their technique in this lift so don’t feel disheartened if you don’t ‘get it’ after 3 months of CrossFit!
CrossFit newbie Caitlin reached out to me on Instagram to see if I would teach her how to snatch, after only having tried it once! Here's a rundown of some of the drills I taught CrossFit newbie Caitlin to get her started...
00:00 Intro - who is the newbie?
02:23 The Overhead Squat - mobility check
03:12 Power snatch balance
04:50 How to find your pulling stance
05:26 High hang shrug/pull
07:30 High hang power snatch
10:17 Hang snatch
11:43 Snatch from floor
15:04 Snatch start position
16:46 How to hook grip
17:07 Adding weight
25:00 Try this drill for keeping the bar close!
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I’m "no fluff" and "no B.S" - just training and strength tactics that have worked at my own gym or in my own competition training.
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[@WODprep]

FREE SNATCH PROGRESSION: wodprep.com/SNATCH/ GEAR GUIDE (stuff I recommend): bit.ly/3l4AjyR WODPREP MASTERS: wodprep.com/wodprep-masters/ WODPREP ACADEMY: wodprep.com/wodprep-academy/

[@jspaceboy1117]

Solid tutorial. Literally went from Newbie to now having a really good understanding! Went through the movements and I'm starting to get it. Thanks man

[@WODprep]

Great to hear!

[@hmbia7545]

This girl did amazing! Thanks for Being willing to be filmed. This was a great video

[@MilkByCow]

I’m stealing the “jump as high as possible” trick. Thank you! People are gonna be looking at me funny in class but if it gets me a new PR idc hahaha

[@samanthapiro9445]

This was so helpful! I love how you broke down each of the movements. It makes a lot more sense to me - particularly shrugging and when to jump/use the arms to move the bar. Thank you!

[@tomk3478]

Tons of useful drills here. I've mostly self-taught myself to power snatch, going off of kettlebell and dumbbell snatches and applying some of that to the barbell, but now I can attack it a bit more logically and make sure I'm doing everything correctly.

[@markjayson4]

This video was very helpful in improving the snatch technique. I had a bad habit of doing an early pull before getting into hip extension. With this video I was able remind myself on the sequence of snatch movements.

[@christophervaughan5221]

Great tutorial, just joined CrossFit this week and snatches were in my first WOD. Nice easy to follow steps I can practice 👍🏻

[@deedeesoto3900]

The coach was so informative and helped her so much. She was a great and fast learner. I use the five pounders. This is one of the hardest ones for me to do so I appreciated. Yes stand with legs not back...that's what I have a problem with. so that was so helpful to see her do. Wow second the snatching very impressed.

[@aminaouldfatima3864]

Oh my god ! just what i needed ! i started Crossfit this week and i am having a lot of difficulties with Power Snatch and i am sure this tutorial will help ! thanks so much !

[@toddnunan3297]

Thanks for all the amazing information I find your videos so helpful.big love from 🇬🇧

[@JullianeBrita]

My coach is excellent and that help me to get all your tips. As I watch your tutorials I get more conscious when I am training. Tks a lot for your job!

[@jackiealv6547]

This was me last week learning the basics of CrossFit at the age of 44 and I still couldn’t do it 😞. Thanks for making this video.

[@kimm5612]

This was so helpful I’ve never done CrossFit and I’m feeling a bit intimidated . I’ve seen a few of your videos already and it gives me a chance to practice and have a clear step by step instructions before my first class. I’m hoping my coach gives step by step guidance like you did. Either way I’m thankful to have your videos for a reference ❤️ I’m excited to do CrossFit and my goal is to learn as much as I can and be able to do all the movements in a few months.

[@WODprep]

Have you started yet?? Get in there and let me know how you get on!

[@beckjacob]

Definitely appreciate this graduated approach to this movement. I have been slowly working on this lift, starting with PVC, then graduating to a 15lb training bar, then 30lb oly and finally the full oly bar. Biggest issue I have/had is shoulder mobility and remembering to keep the bar close to my body. Warm ups take forever to get my shoulders mobile enough to OHS comfortably, but it makes all the difference. Keep these sessions coming, they're great.

[@WODprep]

Thanks for the feedback! It'll get better over time! Try these mobility exercises - kzbin.info/www/bejne/op6YmZ9rh7iUg68

[@isotopestudios1401]

Wow. What a firehose of excellent information. Excellent coaching. Great progression and cues. Excellent student (hope her jeep got fixed!)

[@janty962]

Thanks for the video i learn alot today for the long video. I will try it in gym.

[@lucreciawamba3738]

Thanks for the video. I have learnt how to place my fingers and the back movement when squating✌

[@Shalini6066]

This has been extremely helpful, gonna start practicing in the gym!

[@arielphillips4383]

This was an awesome video!! Thank you for breaking it down so well!

[@WODprep]

You're so welcome!

[@jacobfree21]

I think the overhead training is what I needed. I always fall forward on the overhead squat. So I gave up on hang snatch. I’m gonna give it another try

[@VeroniKa-mw7rc]

Today I tried to do my first snatches, I feel sad because I couldn’t done it right. Takes time and practice! Im not going to give up. I will practice and follow this instructions ‼️☺️

[@maranr4184]

I definitely have more understanding when I squat with the weights over head how to work better to not lose my balance. I'm most definitely going to try when I practice.

[@podcastna3643]

Great tutorial, fist time I fully understand how to snatch thank you coach

[@pineishappleish]

I haven't snatched a whole lot but the few times I have, I fell over. Lol. I don't have a pvc but bought an Olympic bar to work on form at home. I followed along with this as you were teaching and I can feel a huge improvement already. Thanks for putting this video together. Learning how far to hold my hands, and breaking each piece of the snatch down into little steps was very helpful!

[@WODprep]

If you have a broomstick you can use that too while warming up! Glad it helped!

[@pineishappleish]

I have a new use for my broom! Thanks again

Awesome content! Thank you! 😊

[@qwickben6690]

This was the best snatch titorial i found so far

[@jeffreyscott1909]

Great video. Both of you have great shoulder mobility! How would you change this instruction for someone who could not get the bar that far over their back?

[@christerfurberg7720]

After this, I will probably use a slightly more narrow starting stance. But when she turns her side to the camera, she turns 90 degrees, not 180 ;)

[@WODprep]

LOL you and my dad would really get along! This is why I stick to CrossFit coaching 😆

[@FeWH]

You teach amazing snatch movements. Great snatch!!

[@WODprep]

Thank you!

[@Jeff_Vdr]

Amazing tutorial ! ❤

[@gosiamalaczek]

This video was so helpful! Thank you!

[@WODprep]

You're so welcome!

[@stanzavik]

This was the best first date in history.

[@vanillaghetto]

Thanks...fantastic video! I wish that I could be your next subject...I definitely need help!

[@ikramaimi960]

The best tutorial ever 💪🏻👍🏻

[@maybefreeoneday906]

nice stuff. thanks!

[@PaulSmith-pr7pv]

Great tutorial. Looked like the athlete is extending the spine a bit, would be good to dial in that braced neutral spine too

[@jurem55]

Great video

[@felipebastospersonaltraine7327]

A like you job so much. Congrats 👏👏👏

[@fabioromano3999]

you're a master bro

[@dondasher58]

I have shins with scrapes on them from snatching. I was thinking of wearing knee supports pulled down to my shins😂 great info.

[@WODprep]

Definitely don’t want any shin bruises from snatching! Try setting up with your shins just a little farther from the bar like we showed here.

[@dondasher58]

@@WODprep thanks. We had snatches at the workout last night and this advice along with a great coach helped me. No scrapes and I really worked on technique as opposed to weight. My habit is to not wait and just use my arms but I am getting better. I can tell you the one thing I kept hearing in my head was you saying your hips were sore from snatches earlier. I used my hips well with that thought. Sometimes it’s just that one thing that helps you get things in sequence. Thanks again👍🏼

[@wanderer5200]

Good. I've always wonder how to do these Olympic lifts. Now I have a better idea.

[@nocomment8273]

Everything with wide grip and overhead feels really awful for me. Main reason for this is, that I can't lock out my arms, which gives me a disadvantage in many movements but snatches overhead squat... are the worst.

[@leeb9342]

When I snatch I have a problem with the grip being so wide. When I do it with pvc it feels fine, but if I use any weight even with just the bar, I cant do it with such a wide grip.

[@meganlowey1]

AMAZING video! Do you have any tips for wrist pain? I did my first snatches yesterday and I’m guessing I’m hyperextending

[@WODprep]

It depends if it's pain as in injured or just discomfort. Discomfort eases with time, but is fairly common when you start snatching!

[@carolgordon1612]

Great video. What is the weight of the empty bar?

[@kariweems5164]

I'm going to try being patient with the legs and more explosive from the hips.

[@CPANinjaDoug]

Aside from the funky clean grip and slow hop, your "bad" rep looks a lot like my best reps... I have all kinds of issues (spondylolisthesis, recent total shoulder replacement, lost ROM due to pain pre-surgery). These pretty much rule out a full snatch, snatch balance, and overhead squat for now -- leaving me with an ugly split snatch. My biggest issue is getting that bar close. I'd love if you could do another video teaching a newbie old dog (age 55+) new tricks -- like how to get that bar into proper position with all the issues that usually come with age (stiffness, arthritis, etc.).

[@WODprep]

We will definitely get a Masters Athlete in a video! I also high suggest joining WODprep Masters to get specific coaching about this! We specialize in coaching Masters Athletes! WODprep.com/WODprep-masters

[@CPANinjaDoug]

@@WODprep Thanks. I've already joined and actually posted my snatch up yesterday. Coach Collette responded.

[@WODprep]

@@CPANinjaDoug PERFECT! Good work.

[@johnmurrin9734]

excellent thank-you

[@jilllitman8520]

This UB progression looks like it may help get my legs more involved. Stay tuned

[@QQDarkAngelQQ]

What shoes do you recommend for lifting? I have No Bull Trainers but they Are not what I thought they'd be

[@patrickvanmeter2922]

A lot of things to remember. When you get it right, you will know it.

[@adamgetler7877]

Awesome. Thx 4 this 🔥

[@WODprep]

No problem 👍

[@adamgetler7877]

@@WODprep but that's to You, today I made my new PR . Regards from Poland 🇵🇱

[@garcya92]

hey, thanks for the video, i havve a suggestion.You could include in the videos, slow motion videos, and with text on the screen, describing what the steps are, and stoping the video, and then showing the part of the movement in slow motion, and then in normal speed. WOULD BE AWESOME!!!!!!!

[@WODprep]

Thanks for the tip

[@allanfarr]

Search CrossFit snatch. Click on red person. Exactly what they do for every movement. No talking narrative

[@jessingamirherreragiron2424]

Hi. Thanks for the video. I learned how to measure the distance in the bar and some progressions for the snatch. Also I learned a lot of tips to get better on my technique. I would like to know how to improve my mobility for the snatch. Take care!

[@WODprep]

Glad it was helpful! I have a video on snatch mobility - kzbin.info/www/bejne/op6YmZ9rh7iUg68

[@jessingamirherreragiron2424]

@@WODprep Thank you so much!! :)

[@LonelyCinderella123]

He's so cute and charming 🥰 She's so lucky!

[@dirtbagclimber123]

I've found that teaching the high pull is not helpful for the beginner as it puts them too much in their head for the catch. I teach just the dip, jump with an emphasis on speed through the middle and then the catch and find that the shrug and high pull happens naturally without them thinking about it. You notice that she naturally was quick and snappy at the beginning and then everything slowed way down and got clunky when you taught the shrug/high pull. This all happens so fast you really can't think about it. A better cue is to jump (ensures triple extension) and then get under the bar for the catch which is what most beginners and long time lifters really struggle with.

[@WODprep]

Everyone teaches a little differently - good to hear what works for you 🙌

[@adamadamowicz2626]

Beatifull snatch witb beatifull beginer 😀

[@donnycollins1797]

This seems like it would be really risky for the shoulders.

[@reidsgameing8328]

Where do you live...because we could use your assistance here!!

[@Bennevisie]

Caitlynn is a cutie… but I’m sure she’s a CrossFit badass by now!

[@michaelfortunato1860]

High kinesthetic intelligence! What is her athletic background?

[@danveneski726]

Feedback for @wodprep coach. You talk so much and so fast, it’s hard for students to keep track of what you’re saying. Minimize all the instruction in between when you give it and the student executes it + slow down. The more you talk, the more they forget exactly what you want them to do. I’m a newbie to crossfit, but I’m not a newbie to coaching and giving feedback. Thanks for efforts.

[@__t__s__]

Well produced video but poor explanations. Too little detail. Sorry.

[@melvinkeppel]

I hope this was nog real coaching. Sooo much information. And no plan.

[@WODprep]

What plan are you referring to? My goal here was to get the athlete to move the barbell at least slightly more effectively than she did coming in. There was a lot we had to edit out (like her making hip contact, which made it even better!)

[@melvinkeppel]

@@WODprep I am convinced that an athlete can’t handle so much cues. If the goal was moving better that is ok. But I didn’t see her moving a barbell in the beginning. Meaby it was in the 10 minutes beforehand.

[@howardpinkston4278]

Great video

[@WODprep]

Glad you enjoyed it