Snatch Barbell Warm-up
Here’s the barbell warm-up for the snatch I’ve use personally for years.
Start with tall high-pulls focusing on the elbows as high as possible and out with the bar against the body.
Muscle snatch from power position focusing on leg drive, the bar close all the way up, high elbows, and a squeeze back as you turn it over.
Back squat – snatch push press to warm up the legs and hips along with the shoulders and upper back, focusing on a perfect and locked out overhead position.
Overhead squats again focusing on a forceful and stable overhead position and good posture and balance.
Drop snatches to focus on speed, aggression, timing and footwork.
And finally tall snatches to focus on a quick, aggressive turnover, keeping the bar close, and locking out overhead in a perfect overhead squat position.
This covers just about everything, but make additions, omissions and alterations to address your own needs.
For example, I find the squatting here gets my hips prepped well enough, but you may need to add some kind of hinging, like a snatch-grip RDL or hang pulls or muscle snatches.
One time through this with 5 reps of each exercise should be plenty, assuming you’ve done a more general warm-up previously (which I would recommend), but more than that won’t hurt.
And no, you don’t have to do it all continuously as fast as possible like I did here for the sake of minimizing video time. Definitely take the time to ensure you’re doing each rep as well as possible—this is not just warming you up, but training/priming optimal movement.
Start with tall high-pulls focusing on the elbows as high as possible and out with the bar against the body.
Muscle snatch from power position focusing on leg drive, the bar close all the way up, high elbows, and a squeeze back as you turn it over.
Back squat – snatch push press to warm up the legs and hips along with the shoulders and upper back, focusing on a perfect and locked out overhead position.
Overhead squats again focusing on a forceful and stable overhead position and good posture and balance.
Drop snatches to focus on speed, aggression, timing and footwork.
And finally tall snatches to focus on a quick, aggressive turnover, keeping the bar close, and locking out overhead in a perfect overhead squat position.
This covers just about everything, but make additions, omissions and alterations to address your own needs.
For example, I find the squatting here gets my hips prepped well enough, but you may need to add some kind of hinging, like a snatch-grip RDL or hang pulls or muscle snatches.
One time through this with 5 reps of each exercise should be plenty, assuming you’ve done a more general warm-up previously (which I would recommend), but more than that won’t hurt.
And no, you don’t have to do it all continuously as fast as possible like I did here for the sake of minimizing video time. Definitely take the time to ensure you’re doing each rep as well as possible—this is not just warming you up, but training/priming optimal movement.
