The Snatch is a complicated move, but it’s also one of the best exercises for basketball players. It puts a weighted load on the body while closely mimicking the movements you perform when you go up for a rebound or a jump shot. This type of training is important to prevent injury from all the jumping and cutting during games. The stronger a basketball player is when landing and changing direction, the less likely he or she is to get hurt during the season.

Like mastering the perfect jump shot, correctly performing the Snatch takes practice. You’ve got many joints moving at once. You’re rapidly extending your hips and knees while trying to generate enough force to pull the bar overhead and catch it in a power position.

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Some coaches dislike the Snatch because of the time it takes to teach it. But it’s time well spent. If athletes learn the Snatch early in their careers, it becomes easier to implement Olympic lifting in their programming later on.

Here are four variations of the Snatch, from least to most difficult, which are beneficial for basketball.

1. Single-Arm Dumbbell Snatch

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Coaching Points

• Weight is light to moderate
• Stay tight to the body
• Pull fast
• Extend the hip like you were jumping
• Sets/Reps: 3-4×5-8 each leg

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2. Muscle Snatch

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Coaching Points

• Stay tight to the body
• Be aggressive when pulling the bar
• Sets/Reps: 3-4×5-8

3. Power Snatch

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Coaching Points

• Hips need to be flexible enough in the bottom position
• If the hips are tight, start with the Hang Clean
• Pull the bar as straight as possible
• Pull fast once past the knees
• Extend the hips
• Keep pushing the bar once it is over your head
• Sets/Reps: 3-5×2-5

RELATED: Master the Power Snatch in 4 Steps

4. Split Snatch

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Coaching Points

• Start in a split stance
• Move your feet fast
• The less time you’re off the ground the better
• Use light weight
• Sets/Reps: 3-4×3-6 each leg

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