Snatch Grip Problems

[Brian Lawyer]

When I first started snatching I had been holding onto the hook grip through out the entire exercise. Then I read in Everett's book that the hook grip should be released at the top. My coach also said that I looked like I was too tense holding the bar and even suggested I just use straps that way I don't have to be so concerned with the grip.

Incidentally in the last couple weeks I started releasing the hook grip at the top but at the same time pretty much losing contact with the bar all together. Not literally losing contact, obviously my hands are still touching the bar, but you coaches probably know what I mean. My coach says it's almost like I am throwing the bar up then trying to catch it over head. I'll start with a wide snatch grip but when I finish the lift my hands will be much narrower.

Any suggestions? I actually set a PR doing this at 190lbs but obviously throwing the bar in the air and catching it with 190 or more lbs isn't going to work long term.

[Garrett Smith]

The hook grip release is really just the thumb slipping out from under the 2-3 fingers and then resting back on top of them.

If you are actually letting go of your grip enough that it is becoming narrower on the catch, and doing it with 190#+, your OL career may be shortened drastically if the bar falls on your noggin.

More PVC and empty bar practice. I did long Burgener-style warm-ups to train the release into my technique. As I started doing it with real weights, sometimes I would forget and regress, then I'd simply remind myself to do it again next time.

Also, maybe your grip is set too wide?...

[Greg Everett]

Really all that needs to take place for most people is to not try to hold the hook as you turn the bar over. In other words, that flipping back of the wrist and pressing upward on the bar should basically pull the thumb free without conscious effort to do it. This should allow you to release the hook without losing so much control of the bar.

[Brian Lawyer]

Thanks for the advice. I think part of my problem is I have virtually no third pull. I've been so focused on elevating the weight that I simply try to elevate it as much as possible then just get under it rather than pull under it.

My coach has me doing Shrug unders to work on this. Basically start straight leg, initiate bar movement with ankles and shoulder shrug then pull myself into an OH Squat. I am going to work some of those tonight and also try Greg and Dr. G's advice above.