Full Snatch
The Full Snatch is performed for competition to maximize the amount of load lifted in for the snatch. The receiving height is at the lowest point of the athlete’s squat.
However, the Full Snatch is very demanding on the mobility of the athlete, making it difficult for those who struggle with mobility.
The Full Snatch encompasses the 5 Words, 3 Principles, and 10 Features of technical mastery.
Review
Snatch Starting Position
Close is the Foundation
Keeping the bar close is emphasized from the starting position to the second pull. In reality bar path is not perfectly straight line due to hip contact. The contact is a brush up, not excessively hitting the bar and knocking it forward. However, the bar should not deviate far from the body. The bar path should be consistent every lift, such that the athlete is not looking up at the bar and jumping forwards or backwards to receive the bar.
Full Snatch Pull
Fast, Speed is key
The speed of the bar needs to be at its maximum from the second pull. The speed of the bar dictates the maximum bar height. When professional athletes make contact, there’s a sound that resonates from the bar due to the explosive acceleration. This a characteristic of full speed transfer form the body to the bar with proper timing. The speed supports proper extension and prepares the athlete to drop under and receive the bar in the next phase.
Turnover
Timing makes magic
Timing optimize all the distinct steps into a continuous motion. It looks like one smooth motion, like magic. Good timing doesn’t have excess movement, creates shortcuts, and follows proper biomechanics. Timing reduces injury risks as well.
The two key timing windows for the full snatch contact second pull and dropping under the bar.
The timing for the second pull and contact must be short and as fast as possible. Arms must be relaxed before the contact, so it has full potential to stretch and shorten. Starting with bent arms will reduce the speed of the pull. Pulling prematurely will reduce the speed as well. Pull too late will reduce the balance.
Timing to drop under must be immediately after contact. This makes the movement look smooth and creates a shortcut to getting under the bar. Make sure to finish the extension and not cheat. This window is a precise moment to get right. Simultaneously, the catch should have the shoulders punch through, rotated, and balance between the midfoot to ankle bone in the deepest squat.
Stable guarantee success
Again, it should be emphasized that the shoulders need to be internally rotated, chin tucked, head down, and punching through with straight arms. The deep squat will challenge the shoulders more than muscle or power snatch. Ideally the balance is vertically inline on the ankle bone. Athletes with mobility restrictions might shift their balance more towards their midfoot. Although very athlete is different, the point of balance must be consistent.
Feet should slide out to the same position as the power snatch, one ankle bone outside of the shoulder width on both sides. Sliding the feet out will give the athlete a broader area to balance and stabilize.
The core should be tight and engage to support the catch position.
Low is the shortcut
Since the bar is pulled to the chest level, it is at the minimal clearance point, such that there is only enough height to receive the bar at the absolute lowest overhead squat position. At the bottom of the squat, the knees must go over the foot to make a “V” shape. Athletes with tight ankles or hips can reduce their range of motion and squat in a “L” shape. Getting to the lowest squat supports the balance. With a higher squat, it’s less stable to maintain the weight of the bar.
Full Snatch recovery
Standing up from the bottom position must have a straight vertical bar path and maintaining the balance at the same spot on the foot. Never shift your balance to the toes, it will risk the balance of your lift. Make sure to wait for the down signal to drop the bar down when competing.
