How I (finally) PR'd My Snatch (and you can too)

October 02, 2015 1 Comment

I finally PR’d my snatch!! HOORAY! 

I couldn’t believe it. I have been (literally) chasing my snatch PR for almost a year before I took a step back and focused on fully understanding it. Here is what I learned and how I did it.

The snatch is by far the hardest lift because it is all about technique! There is so much involved when you break it down. And trying to remember to do this and that when there’s a heavy weight about to go over your head can be super difficult! My biggest issue was that I chasing the bar so I would do a small broad jump with the bar overhead. It was actually pretty impressive but so wrong!!

So, I went back to the basics which is easier said than done! Trying to remember it is not about the weight but rather understanding the mechanics of a snatch. I was constantly practicing with an empty barbell.... well, it's boring! SO BORING.


I noticed when the weight was light I didn’t have a problem fully extending and getting under the bar quickly but it was when the weight got heavy that I started getting impatient and pulling too early. This kept me from fully extending my hips so I would be hitting off my thighs somewhere causing me to chase the bar.


This is a video that explains pulling to early... I needed to wait till I got to the hip crease. The best thing for me to do since I psyched myself out of heavy weight as soon as I was starting to pull was to practice the snatch deadlift. I got use to pulling a heavier weight than what I would do with my snatch to get comfortable.


Barbell shrugged goes through what needs to be done for the snatch deadlift and to pull to the hips then back down. I didn’t use straps because I was trying to make it work for my snatch. I wasn’t doing high reps, kept it low and heavy. (About 25% heavier of my 1RM snatch)

I did this for about 6 weeks before trying for my 1RM again and nailed it by 5 pounds! I feel like I could have gone heavier. It felt good. I felt confident but I didn’t want to press my luck! I can’t wait to do it again.

What is your biggest challenge with a snatch? Have you thought about going back to the basics? It might be worth it.


This is a guest post from Linda Hong, CF-L1 Certified and WOD Nation Team Leader. You can always expect to hear back from Linda about any inquires on WOD Nation gear. She is usually traveling around the globe so catch her if you can! For more Linda, you can follow her on Instagram or email 

1 Response


November 18, 2016

I actually quit cf like gym i went to cause i didnt like the emphasis on heavy with little technique work. I am very technique focused person. So in snatch i went from 25-30 kg to just bar, cause i could power snatch 35, but couldnt squat snatch 20kg. So it was back to the roots, my oh squats have grown, i can finally do those 20kg barbell squat snatches for reps, i have a lot of problems with getting my legs wide iinstead of swuatting with heavier weights. But snatches in my opinion requires a lot of personalised work.

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