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 a more complete and aggressive pull, improving turnover strength, and a focus on 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.




4 Comments
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J
April 17 2017
How do you bail from this if the bar is overpulled and starts to travel behind the lifter?
J - You would bail in the same way you would the snatch. Ideally, you wouldn't want to do this exercise so heavy that you can't complete the exercise. It is mainly to be used as a recovery exercise. You can find more information on the purpose of this exercise here in the purpose and programming section. 

Alyssa Sulay
John
May 21 2020
HI Greg, are you still able to do this after your labrum surgery, i am currently rehabbing from surgery myself and would like to know if this would still be possible for me after rehabbing with my therapist.
Yes. I can do a hands and feet together OHS.

Greg Everett