99% of Lifters Don't Know Which SNATCH to Perform: POWER vs SQUAT vs SPLIT
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You have three options for performing the snatch – power snatch, squat snatch, and split snatch. Let’s cover the advantages of each so you can decide which one you should be performing, and as a bonus, we’ll also cover what adding the word “hang” (e.g., “hang power snatch”) means for these three lifts.
#1 Power Snatch
The power snatch starts with the bar on the floor, the bar is accelerated upward, and the lifter then receives the bar overhead, locking it out in a partial depth overhead squat position.
becky demonstrates a power snatch.
When you read or hear “power,” think “partial squat” – both begin with the letter P, so it's a rather handy way to remember the receiving position.
The advantage of a power snatch is that it's the simplest of the three receiving positions (i.e., landing positions) – you don't need to learn to do a full overhead squat as you do in a squat snatch, and your feet don't travel very far as they do in a split snatch. For these reasons, the power snatch is usually the first version of the snatch that we teach, and for general strength trainees or athletes who wish to incorporate snatches into their training, the power snatch is what we typically recommend.
Note: If you’d like to see these snatches demonstrated, watch the short video below.
#2 Split Snatch
The split snatch starts with the bar on the floor, the bar is accelerated upward, and the lifter then receives the bar overhead, locking it out with the feet in a split position – one foot positioned in front of the torso and one foot positioned behind the torso.
dave demonstrates a split snatch.
The advantages of a split snatch are twofold – first, depending on the length of the split, you can receive the bar at a lower position than that of a power snatch, which helps in terms of lifting heavier loads since you don't have to get the bar as high before racking it
Second, you don't have to execute a full depth overhead squat as you do in a squat snatch, and with this in mind, while the split snatch can be a solid option for lifters of all ages, it is an exceptionally great option for Master's lifters (i.e., older lifters).
#3 Squat Snatch
The squat snatch – also known as a “full snatch” and mostly commonly as simply a “snatch” – starts with the bar on the floor, the bar is accelerated upward, and the lifter then receives the bar overhead, locking it out in a full depth overhead squat position.
chris demonstrates a squat snatch.
The advantage of a squat snatch is that it has the lowest receiving position of the three snatches, so you don't have to get the bar as high before racking it when compared to a power snatch or split snatch.
As a result, it is the version of the snatch that is capable of lifting the most weight, and because of this, if you attend a weightlifting meet (AKA Olympic weightlifting meet), the squat snatch is the most common type of snatch that you'll typically see.
Bonus Tip
Power, split, and squat are all receiving (i.e., landing) positions, but the word hang refers to a starting position. Specifically, it means that the lift starts with the bar hanging in the hands instead of with the bar resting on the floor.
As a result, a hang power snatch, hang split snatch, and hang squat snatch all look very similar to the versions covered earlier in this article, but the bar starts hanging in the lifter’s hands instead of resting on the floor.
As always, we hope this helps you get stronger and live better.
-Phil
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