Crossfit Level 1 - SNATCH - Four Additional Movements Summary (Movement Guide)

Question 1

What is the fastest lift in the world?

Answer 1

Snatch

Question 2

What is the setup for the SNATCH?

Answer 2

• hip-width stance
• hands wide enough that the bar rests in the crease of the hips when knees and hips are extended
• hook grip on the bar
• shoulders slightly in front of the bar
• eyes on the horizon

Question 3

What is the execution of the SNATCH?

Answer 3

• lumbar curve maintained
• hips and shoulders rise at the same rate
• hips then extend rapidly
• heels down until hips and knees extend
• shoulders shrug, followed bya pull-under with the arms
• bar is recieved at the bottom of an overhead squat

Question 4

What is the finish of the SNATCH?

Answer 4

Complete at full hip, knee and arm extension with the bar over the middle of the foot.

Question 5

What is the SNATCH teaching progression?

Answer 5

1. deadlift to mid-thigh
2. deadlift-shurg
3. muscle snatch
4. overhead squat
5. hang snatch
6. snatch

Question 6

What fault is present here?

Answer 6

Lack of hip extension.

Question 7

What correction can be given to the fault (lack of hip extension) displayed here?

Answer 7

• cue “jump higher!”
• place your hand at the top of the athletes head whn he or she is fully standing; keep it at that height and then ask the athelete to hit hand during drive
• have the athlete perform two snatch deadlift-shrugs for every one snatch

Question 8

What fault is displayed here?

Answer 8

Not moving the elbows high and outside or moving the bar around the body.

Question 9

What corrections would you give to the fault (not moving elbows high and outside) displayed here?

Answer 9

• if the athlete is using a PVC, use a tactile cue to prevent him or her from swinging the bar out in front
• cue “elbows high and outside!”
• cue the athlete to brush his or her shirt with the PVC/barbell

Question 10

What fault is displayed here?

Answer 10

Shoulders rise without hips.

Question 11

What corrections would you give to the fault (shoulders rise without hips) displayed here?

Answer 11

• cue “push the knees back as your chest rises!”
• be sure the athlete is set up correctly and the hips are not too low
• givea tactile cue at the hisp and shoulders to have them lift in unison

Question 12

What fault is displayed here?

Answer 12

Hips rise without shoulders

Question 13

What correction would you give to the fault (hips rise without shoulders) displayed here?

Answer 13

• cue “keep the chest lifted as you straghten your legs.”
• be sure the athlete is set up correctly and the hips are not too high
• give tactile cue at the hips and and shoulders to have them lift in unison