A quick and efficient warm-up routine is key to efficiently preparing for snatches in team and individual settings. As a weightlifter and coach, I have had to develop a warm-up routine that hits the major technical aspects of the snatch in a systematic order to elicit neuromuscular patterning and muscle firing. Failing to do so often results in poor movement, lack of technical progression, and impaired performance.
As a coach and lifter, I have found the below format, which is similar to that of Greg Everett’s, to be beneficial for my athletes and personal success. It is important to note that depending on an athlete’s individual weaknesses/technical issues, he/she may also need to add or swap out a few exercises in order to better individualize their routine. Nevertheless, this has been used as a snatch-specific warm-up in both my training and weightlifting club. Additionally, this can be a very useful go-to routine for weightlifters and CrossFitters who are in need of a well-rounded snatch warm-up routine before a training session or WOD.
Monostructural Warm-Up
Prior to any routine, lifters can choose to perform a few minutes of standard cardiovascular warm-up in needed, such as; jogging, rowing, biking, etc. The intent of this segment is to elevate the heart rate and prepare the body for increased intensity in the warm-up.
Dynamic Warm-Up
General athletic movements and mobility is performed in this segment to prepare the athletes for training and to further develop a foundation of athletic movement through the full range of motion.
- Shoulder Circles
- Knee Hugs
- Quad Pulls
- Lateral Lunges
- Walk-Outs / Inchworms
- Lunge Openers
- Lunge with Reach / Twist
- Leg Swings
- High Knees
- Lateral High Knees
- Butt Kicks
- Broad Jumps
- Skipping and Bounding
Plyometrics / Jump Training
Plyometric training is performed following the dynamic warm-up section to increase explosiveness, power production, and prepare the central nervous system for weightlifting. Usually, this is combined with any corrective/additional mobility movements in between jump sets.
- Hurdle Jumps
- Stair Jumps
- Depth Drops and Jumps
Corrective / Additional Mobility Exercise
This section can include a variety of exercises, however the following are staples that most athletes can benefit from as primers for the snatch.
- Weighted Thoracic Extension
- Psoas Myofascial Release
- Multi-Directional Band Pull Apart
Snatch Warm-Up Routine
This is the exact routine that we use to address the components of the snatch. As discussed above, coaches and athletes can add or swap additional exercise to better suit their technical limitations/issues if needed.
- Behind the Neck Snatch Grip Press
- Overhead Squat
- Snatch Balance
- Snatch Grip High Pull
- Snatch Pull Under
- Muscle Snatch
Snatch Warm-Up Sets
Following the snatch warm-up routine, the workout begins. Building to work sets with the intended snatch movement will allow an athlete to fully prepare for the working sets.
Final Words
Coaches and athletes can use this routine format as a foundation upon which to better individualize programming for classes, teams, and clients. Understanding the needs and limitation of your lifters will better assist in specialization in your programs.
Editors note: This article is an op-ed. The views expressed herein are the authors and don’t necessarily reflect the views of BarBend. Claims, assertions, opinions, and quotes have been sourced exclusively by the author.
Featured Image: @mikejdewar on Instagram