Hand Placement For The Snatch, The Overhead Squat and The Snatch Balance

There are a couple of methods used to establish a baseline snatch grip.  Feel free to adjust the width as your strength improves or as comfort dictates. Because the snatch involves lifting the barbell overhead in one motion, a wider grip must be used than for the clean or the jerk.

One method for determining grip width involves measuring across the lifter’s back from elbow tip to elbow tip while the arms are held out to the sides. This measurement is transferred to the bar and marked with chalk or tape. The lifter grips the bar such that the line falls between the index and middle fingers. Most lifters find this measuring technique results in a slightly too narrow grip, so adjust as follows: Adjust the grip so that when standing  upright and the arms are straight the bar contacts the lower abdomen above the pubic bone. When the bar is locked out overhead, the bar should clear the head by 6-10” depending on individual arm length and torso length.

A second method involves simply picking up the bar with a wide grip and while keeping the arms straight the lifter pushes the butt back and allows the knees to bend very slightly. Adjust the width of the  grip such that the bar sits in the crease formed where the legs and hips connect. Again, when the lifter  stands tall and straight the bar should not make contact with the pubic bone. Adjust the grip as necessary  to clear the pubic bone and allow for 6-10” clearance when the bar is held locked out overhead.

With either method, memorize the grip width and adjust as necessary for comfort. Again there are trade offs to consider: a wider grip requires less pulling height to lock out the bar overhead and requires greater shoulder strength but also decreases mechanical leverage off the floor. A narrower grip improves pulling leverages from the floor but requires more shoulder and upper spine flexibility to lock out the barbell overhead and the bar has to be lifted somewhat higher.

When just beginning to learn the lift, err on the side of gripping a little narrower. As your shoulder strength improves you may find that widening out the grip somewhat improves performance. Tall lifters or lifters with very long arms will need to move the hands nearly out to the collars. If you are one these lifters, that's as wide as you can go.You will have to make do!