Exercise Library

Clean-Grip Snatch



AKA close-grip snatch, narrow-grip snatch
 
The clean-grip snatch is a fairly obscure exercise, but it can be useful and even fun when implemented appropriately.
 
 
Execution
 
Exactly as the name implies, the clean-grip snatch is simply a snatch performed with a narrow grip (about the width of the athlete’s clean grip in most cases). The narrower grip means that the bar will contact the body below the hips, meaning that the athlete will need to work even harder to keep the bar close to the body. Additionally, the narrower grip will mean the bar needs to travel higher and the body needs to travel lower. The athlete will need to focus on pulling the elbows high and out to the sides during the turnover.
 
 
Notes
 
The narrower grip significantly increases the demand on flexibility, so this exercise should only be performed by athletes who are capable of a clean-grip overhead squat.
 
 
Purpose
 
The clean-grip snatch can be used for different reasons, such as improving turnover strength, mobility, and maintaining proximity of the bar to the body. It can also be used simply for variety, as a way to break the monotony common in weightlifting training. Finally, it can be used in cases of wrist injuries that prevent the lifter from snatching with the normal wide grip.
 
 
Programming
 
The clean-grip snatch is typically used as an exercise on lighter training days between heavy snatch sessions, or as a temporary substitute for snatches during a period of recovery or injury.
 
 
Variations
 
The clean-grip snatch is sometimes performed without allowing the bar to touch the body on its way up in order to increase the strength development of the turnover motion.
 
 
See Also
 




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