Find Your Snatch Grip Width
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- เผยแพร่เมื่อ 18 ส.ค. 2019
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There are quite a few complex methods of determining snatch grip width, and I’ll argue that none is worth the time or effort. Any method that relies on measurements of the upper body is essentially pointless.
The 2 points that actually matter are first, ensuring the bar actually clears your head when overhead, and second, where the bar contacts your body in the pull.
The length of your arms is irrelevant except in its relationship to the length of your trunk, which is why measuring the arms and/or shoulders is a waste of time.
Simply grip the bar at a width that places it in the crease of the hip when holding it at arms’ length. This means the bar contacts soft tissue between the anterior superior iliac spines and the pubic bone.
Hold that grip overhead and ensure you have clearance for your noggin, and you’re done.
For unusual proportions, you’ll need to adjust by feel from this optimal position.
If you have very long arms and a short torso, you’ll likely have such a wide grip that it’s too stressful on your wrists-bring your grip in slightly until it’s comfortable.
If you have very short arms and a long torso, your grip may be too narrow-widen it slightly until it’s comfortable and make sure it’s not hitting your hip bones.
Wider grips mean less distance for the bar and body to travel and a quicker turnover, but means more stress on the wrists, less stability in the shoulders and more strain on the grip.
Narrower grips are easier on the wrists, more stable for the shoulders, and easier on the grip, but mean longer, slower turnovers and more distance for the bar and body to travel.
Each lifter needs to find the grip that allows optimal interaction of the bar and body, and allows adequate stability and comfort overhead.
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Oh man! I came to youtube expecting to have to watch 4 different 15 min videos to get this question answered. Quick and to the point, no bullshit, and it works. Immediate subscribe from me
This explanation simplifies this so much for me. Great explanation!
Thank you, Greg.
Really good video, thumbs up 👍
Thanks man. Super long arms and short torso.
Why does this video not have more views
I have a shirt on, it isn't way longer than necessary, no naked girls... I'm not good with the various social platform conventions and I get penalized for it.
Thank you for consistently providing excellent and reliable content!
Have you considered hosting a week or 3 day long training camp? I’m sure a lot of people would take advantage of that. Myself included!
We have one on Sept 5-8 - www.catalystathletics.com/olympic-weightlifting-seminars/schedule/
Also I'm back out doing my regular 2-day seminars again about monthly through next spring at least - all dates/locations listed in that link.
Greg this is legit the most informative and objective video on the internet unlike the rampant gimmickry by some other content providers on this basic but important topic. Many thanks
legendary!
thanks!
Greg,
Thanks for your channel. I began my weightlifting journey just three months ago and your channel has assisted me through my training. My question for you is -What does it mean to active my hamstrings and glutes in the set-up for my lifts and how do I accomplish this activation?
"Activation" is kind of just a buzzword... and in this case, it's not really appropriate anyway. You should have tension in your glutes once you put tension on the bar, i.e. start pulling against it, because your hips are flexed and your upper body and a weight is hanging off your hips... You can try to actively "feel" that tension if you want, but I don't think it's necessary, and it's a distraction from what's most important, which is the balance over your feet and your posture. The hamstrings won't have much tension on them in your start because a proper starting position is going to place most of the work on the quads and glutes. The hamstrings won't be significantly loaded until higher in the pull.
Short answer - quit overthinking it and focus on establishing and maintaining the proper position and balance - th-cam.com/video/af5P5rbWaSs/w-d-xo.html
Thanks a lot man! I'm tall and normally would grip at the widest, and saw a big difference when I went a bit narrower.
Quick question: when using a narrower grip, is the turnover really that slower? I feel that as it's narrower, the arm pull is easier and one can use more strength.
Thanks for the video!
Narrow makes it easier to pull with the arms, but that doesn't automatically mean it's faster - you still have to cover more distance. You're unlikely to notice a significant difference if you're comparing grip widths that aren't dramatically different.
@@CatalystAthletics got it, thanks again!
@@CatalystAthletics got it, thanks again!
forgot to say thanks!
Great video! Is there one for clean and jerk grip width too?
This video covers it - th-cam.com/video/rJ6dZgUQzcs/w-d-xo.html
nice
Great
Great information, Greg! Will def help me when I am coaching nubes on the Snatch! BTW, that beard... Are you moonlighting as a rabbi? Or are you prepping for Halloween rabbi? ;-)
Hey! Thanks for the video! Quick question for you. Even if I grip at the collars, the bar sits below my hip crease. I have a wingspan that is about 80 inches. Am I just doomed? Should I bend the arms in the first pull to get to the hip crease? Thanks!
See the end of this video for an alternative to bending the arms, although you may still need to a bit - th-cam.com/video/WIMVSZ7XByY/w-d-xo.html
Hi Greg, when you say the bar need to make contact in the crease of the hips is this at the power position or at full extension (standing straight, knees locked out)? Thanks
Bar should first come into full contact with the hip in the power position, where I froze the video of Valentin snatching to show. But that relationship between the shoulders/arms/hips doesn't change whether you're standing or just your knees are bent (trunk vertical) - your trunk doesn't get shorter or longer - which is why you can position the grip in a standing position.
See this - th-cam.com/video/npdlzx3dem4/w-d-xo.html
This is actually something I've been wondering about as I'm tall (6'6") and, even at max width, the bar sits below my hip. Does this position being several inches lower than advised mean I need to modify the suggested technique at all?
See the end of this video for a way to get the bar to contact a bit higher without rowing it up with your arms - th-cam.com/video/WIMVSZ7XByY/w-d-xo.html
Greg,
I understand the concept of pulling myself under the bar in the lifts. But being a new lifter, I am having some troubles getting my body to adjust to this concept. What drills will help me to physically learn to pull myself under the bar?
This video will explain and give you some exercises - th-cam.com/video/UoCZhN4mdTg/w-d-xo.html
Greg, any advice on using a standard barbell when your grip is beyond the knurling? Just moved, looking for a better gym, but right now my gym only has standard barbells and my snatch grip slips when doing OHS with pauses at bottom, and other complexes. My nylon straps and even a maintained hook grip both slip!
I would try using some tape adhesive / anti-sweat spray/liquid on your hands so they're a bit tackier like this - amzn.to/2LaFBGf
(buying at that link gives me a small % of the sale)
most debated topic in overhead position: internal or external rotation, which is preferred? for maximum support and longevity? i know crossfit recommend external rotation, and text book anatomy says we should be externally rotate our shoulders, but some recommend internal rotation, such as torothy and team juggernaut.. what's ur take on this one?
It's on my list for a video, but I covered it in detail in this article - www.catalystathletics.com/article/2190/Internal-Rotation-Overhead-in-the-Snatch-Really/
It's neither complete ex or int rotation.
I always used widest grip possible because that is only way im not hitting my pubic bone with straight/relaxed arms, but grip and wrist stress is an issue for me. I guess its hard to tell, but should I use narrower grip with arm bend and/or shrug instead?
Yes, you may need to cheat a bit, but keep working on grip and wrist strength so you can eventually move out to a better grip.
See this about adjusting for pubic bone contact without changing grip width - th-cam.com/video/WIMVSZ7XByY/w-d-xo.html
If I have long arms and a short trunk, will making my grip narrower ruin my contact point? By ruin I mean make me hit my pubic bone
To know exactly where it will contact, you'd have to try it. But the narrower your grip, the lower the bar will contact.
Lydia Valentín yesssss🇪🇸🇪🇸🇪🇸🇪🇸💪😻🌺🌺🌺🎀
With 6''6 height I have no options than max width XD!
You're in good company with Lasha Talakhadze.
I have the wrists of an 80 year old arthritic boxer and for me to hold weight overhead in the snatch my grip has to be just narrow enough that it makes contact below the optimal spot. After watching some of my lifts I see some arm bend happening to get the barbell in the hip crease, its not intentional but its definitely happening. How can I fix?... should I fix?..I wait.
Little bit of bend is fine, and especially if you're working around another problem. I wouldn't worry about it.
My arms are shorter, the bar is right above my head very closer to the head and more stress on wrist if I adjusted the grip to closer I'm more comfortable and can lift easily but the contact point changes to lower then the hip near upper thighs. Is it ok
You shouldn't have more stress on the wrists with a narrower grip - that suggests to me a problem with how you're holding the bar or something wrong with your wrist that you need to address.
See this for proper hand/wrist position - th-cam.com/video/JPT-t-p2L-c/w-d-xo.html
Question Coach Greg: can narrowing the grip on the bar make for better punching? My grip is pretty wide and I don't have wrist issues as I've used it. But when I record myself I still see soft elbows and spaghetti arms at the catch
Wider grip eventually begins to reduce structural integrity overhead, narrower can create problems due to mobility restricting how well you can lock in the upper back, etc. It's more likely an issue of proper timing and aggression than grip width.
@@CatalystAthletics Thanks for the response, I'll practice my timing and agression. I think I may be a little afraid of getting the bar overhead
I have a short torso and long arms but if I narrow my grip even just a little I'll hit my balls. What if I made contact with upper thigh?
Yes you have proportions not well-suited to weightlifting, so you're going to have to adjust and get as close as you can without permanent reproductive organ damage.
What if it's a long torso with long arms?
Then you're proportional and it makes no difference. The only issue is if the two are disproportionate.
In the last 5 years, I see more and more very tall lifters (1,90m and above). If they uses the widest possible grip, they hit the pubic bone. I couch them a early shrug to avoid painful hits, but this is not really optimal.
Maybe it is time for slightly longer Barbells, for example with 1400mm.
Hey Greg, I went wider and the bar now makes complete contact with my hips. It doesn’t feel as strong overhead compared to my narrower grip. How to know if it’s just a strength thing and I need to just keep building strength with this grip now or it’s a straining issue?
Wider grip is not as structurally sound as narrower, but it's more than strong enough if you actually train it - it feels so weak now because you've never used it and developed that strength.
@@CatalystAthletics is it also normal if my scapulas don’t feel like theyre stabilising overhead?
Thank you so much for this. You saying that it’s more than strong enough if you actually train it has brought me peace of mind. I will stick this out and do the wrist exercises you mentioned in one of your videos.
If I normally dont hit my pubic bone but do so in a PR attempt, should I change my grip or is it simply a strength issue?
It means you're changing the way you move on those attempts, which is common - typically not staying over the bar as long and/or pushing hips through the bar without adequate leg drive.
@@CatalystAthletics how do you find the time to answer (literally) all questions?
You are amazing and i can only hope you enjoy what you do
PS. I realized my grip could be wider. I used to experience severe wrist pain but have learned to properly warm up for it. Will experiment. Been training for less than a year and just hit level 1 accdg to your table
@@lolekbongalonta102 I'd rather invest time in helping people than thinking up clickbait video titles and goofy thumbnail graphics.
I'm 5 foot 9 inches. Is it ok for me to have my hands about half an inch from being all the way down the bar
Height overall isn't really the issue - proportions are. So if that grip meets the criteria here, yes.
@@CatalystAthletics sweet, thanks
i would ask more questions but some how you're making videos before I ask them. Get Out of my head....!^$#@%&* jk. jk keep up the amazing work!
I have the bar contact my fupa
How wide is too wide?
Too wide to be stable overhead, bad contact point in pull, or wrist/elbow pain.
@@CatalystAthletics thank you
Greg hope I'm not out of line for posting a video from a "competing business" (Torokhtiy also does weightlifting seminars) but I think his method of making a right angle with your arms while holding a PVC is a darn good rule of thumb and a good place to start, with adjustments as needed. th-cam.com/video/-L5iXIFDZVs/w-d-xo.html I wouldn't call this "measuring" so no actual tape measures were harmed while doing this.