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10 Important Exercises that ALL CrossFit Athletes must Master


The snatch requires explosive power, speed, control and strength. It is performed with speed and precision. In addition to moving the weight quickly, the snatch also moves the weight a long distance – from the ground all the way overhead.


  • The snatch is an excellent developer of balance, flexibility, coordination, speed and strength
  • Improves the entire posterior chain
  • Develops quicker reflexes
  • Helps further develop agility that can also help you be lighter on your feet
  • this move engages your shoulders, hips and ankles more than most exercises


The start position in the snatch is often ignored by many beginners because we only really know we have failed the snatch if it doesn’t make it above your head. If you do not start correctly, the bar path and your power can be severely handicapped. When you set up, check your feet, knees, hips and shoulders.

Firstly, start with your toes under the bar, if the bar starts far away, its stays far away. Pressure should be distributed on the balls of your feet to allow your legs to drive through the floor. Points your feet and knees slightly out, this will help the bar stay close without smashing into your knees.

Keep those hips down! Hips should always be lower than your shoulders, so make sure they are in your start position.

Shoulders must be over the bar to start with. This will allow you to produce that powerful hip extension when you move into the extension at the top of the lift.

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