Snatch and Clean & Jerk: A Simplified Guide

The Snatch and the Clean & Jerk are two of the most challenging yet rewarding movements in weightlifting. At Axis Strength Training, we use these lifts to build strength, speed, explosive power and coordination. While they can be frustrating for both beginners and seasoned lifters, breaking them down into simple steps makes them more approachable. In this article, we’ll simplify the Snatch and Clean & Jerk technique to help athletes develop a solid foundation. We break down the Snatch and Clean into distinct phases: the start position, first pull, second pull, and third pull. Segmenting these movements into separate "pulls" simplifies the learning process, allowing athletes to grasp the overall technique more effectively.

The Snatch

Starting Position

- Stand with feet hip-width apart.

- Use a wide grip—the barbell should rest at the hip crease with a hook grip.

- Set your position: butt down, chest up, hips in line with the knees.

1st Pull (From Mid-Shin to Knees)

- Move the knees back and out of the way.

- Hips and shoulders rise together until the bar reaches knee level.

2nd Pull (From Knees to Hip Crease)

- Knees and hips shift forward (knees bend more here).

- Keep your back upright as if it’s "against the wall."

- Barbell reaches the hip crease (arms straight and long).

3rd Pull (From Hip Crease to Overhead Position)

- Drive forcefully with your legs (full extension, arms straight and long).

- Pull your body under the bar while keeping it close.

- Catch the barbell in a full squat with arms fully extended overhead.

- Maintain locked-out arms and return to a standing position.

This simplified breakdown helps beginners grasp the Snatch. As athletes progress, they can refine their technique with additional cues and variations.

The Clean & Jerk

The Clean & Jerk follows similar principles to the Snatch but differs in grip width and receiving position.

Starting Position

- Feet hip-width apart.

- Grip just outside the thighs with a hook grip.

- Butt down, chest up, hips in line with the knees.

1st Pull (From Mid-Shin to Knees)

- Knees move back and out of the way.

- Hips and shoulders rise together until the bar reaches knee level.

2nd Pull (From Knees to Thighs)

- Knees and hips shift forward (knees bend more here).

- Keep an upright back position.

- Barbell stays in contact with the thighs.

3rd Pull (From Thighs to Front Rack Position)

- Drive forcefully with the legs (full extension, arms straight and long).

- Pull yourself under the bar while keeping it close.

- Receive the barbell in the front rack position, elbows high, at the bottom of the squat.

- Stand up fully to complete the clean.

Now, let’s cover the Jerk—specifically, the Split Jerk.

The Split Jerk

Starting Position

- Begin standing with feet hip-width apart.

- Barbell rests on the shoulders in the front rack position.

Dip & Drive

- Perform a small knee bend (“baby dip”) while keeping an upright posture.

- Push forcefully into the floor using your legs, arms push the barbell up.

Receiving Position

- Catch the bar overhead with arms fully extended.

- Front leg steps forward with a vertical shin.

- Rear leg is slightly bent, with only the ball of the foot touching the platform.

Recovery

- Maintain locked-out arms overhead.

- Move the front foot back, then bring the rear foot forward.

- Once your feet are in line, the lift is complete.

This step-by-step approach helps new athletes develop proper mechanics for the Snatch, Clean, and Jerk. These lifts require patience, dedication, and thousands of repetitions to master. However, the payoff is immense—enhanced speed, strength, explosive power and coordination.

More coaches at the middle school, high school, and collegiate levels should take the time to learn and teach these lifts correctly. Their athletes would reap significant benefits from proper weightlifting techniques.

If you're interested in learning more, contact us at axisstrengthtraining@gmail.com. We’d love to work with your school and help athletes develop these exciting and highly beneficial lifts!