3 Position Snatch

A great drill designed to reinforce hitting proper positions, increasing speed under the bar and strengthening your grip!  Ideally this will be performed from the ground first, then the knee, then the hi-hang.  An easier variation is to go in reverse order.  Remember, priority with any snatch variation is making contact with the hip and a quality overhead position.  Review our Snatch Teaching Progressions HERE.


Click HERE for a demo of the 3 Position Snatch with explanation.


Mobility Suggestions:

Lots of Mobility needed for this movement!  You don’t have to do everything, just be sure to test and retest to make sure that what you are working on is improving your position!


Posterior Chain:  Flossing, Hamstring Smash


Hip Work:  Gristle, Groiners (Banded variation), Pigeon (Box variation), Hip Extension with band, External Rotation of the Hip with Capsule Work


Overhead Position:  Foam Roll Lats, T-spine Smash, Keg Drill, Overhead Band Distraction


Internal Rotation:  Stretch on Bar, Smash with Barbell


Ankle Mobility and Foam Roll Legs

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