Olympiccompound
SNATCH
Barbell pulled from the floor to overhead in one movement. The most technically demanding Olympic lift.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Wide snatch grip. Bar over mid-foot.
- 2
Pull the bar from the floor, keeping it close.
- 3
Explosive hip extension — shrug and pull under.
- 4
Catch the bar overhead in a squat or power position.
- 5
Stand to full extension with bar locked out overhead.
THE STANDARD
Bar caught overhead with arms locked. Stand to full extension to complete each rep.
COACHING CUES
Bar close throughoutFull hip extensionLock out overhead
COMMON MISTAKES
Bar drifting forward.
Not achieving full hip extension.
Pressing out the catch.
SCALING / SUBSTITUTIONS
Power snatch.
Hang snatch.
Overhead squat to build the catch position.
Reduce load significantly.
300WOD APPLICATION
The snatch is the pinnacle Olympic pulling movement at Spartan Standard.
RELATED EXERCISES
MOVEMENT DETAILS
Movement Category
OlympicMovement Type
compoundEquipment
Barbell
Primary Muscles
GlutesHamstringsQuadricepsAnterior Deltoids
Secondary Muscles
TrapeziusAbs / CoreLower BackTriceps
Standards
Foundation
Hoplite
Elite
Spartan