How to Warm Up for a Heavy Snatch

April 13, 2022   |   Words by Emily Rappold

Let’s get ready to Snatch!

The Snatch is one of the most complex movements in fitness. It’s very important to warm up properly so we can hit some heavy lifts safely. Here are my three steps for a proper warm-up.

1. GET SWEATY WITH SOME CARDIO

Nothing crazy here — get in a quick jog or hop on the bike to prep your body for the challenges to come. Wake up those muscles and get the heart pumping!

2. WORK THAT RANGE OF MOTION

Now it’s time to stretch. Here are a few of my go-to’s on Snatch Day:

• Moose Antlers

• Bird Dogs

• Squat Rotations

• Deadbugs

3. TECHNIQUE, TECHNIQUE, TECHNIQUE!

How you do anything is how you do everything. That being said, don’t overlook working the progressions before you add weight!

• Snatch Pull + High Pull

• Muscle Snatch

• Snatch Balance + Sots Press

Now that your bodies are properly warmed up, it’s time to get to snatching!

“The Snatch is one of the most complex movements in fitness. It's very important to warm-up properly so we can hit some heavy lifts safely.”

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