Overhead Hand Position in the Snatch & Jerk
Written by: Coach Slater

An overlooked area in your Olympic lifts might be how you catch the bar overhead. An analogy I like, that I stole from Greg Everett at Catalyst Athletics, is that your hand should mimic a J-hook on the rig. Your hand position should give you a secure spot for the barbell to rest with the forearm underneath, just like the J-hook provides a stable post for support.

You’ll have to extend your wrist in this position, with the heel of your palm pointed slightly toward the ceiling. Doing so should naturally prevent you from aggressively squeezing / overgripping the barbell. If you do, then stop it. You’re bringing unnecessary tension to your elbows which limits your ability to extend your elbows… not something we want in the Snatch or Jerk.

If you can maintain a hook-grip in this position, then do so (typically easier for females than males) otherwise make sure you learn to release the hook grip during your turnover. By keeping the barbell sitting back in this extended wrist position, we gain some additional stability, keeping the weight feeling secure overhead.

Some variations are to be expected based on how much weight you have overhead, how strong your hands/wrists are, and/or mobility restrictions elsewhere. But in general, this hand position is what you should shoot for. Give it some thought the next time we perform the Snatch or Jerk in class.

Recent Articles

Polish Up Your Pushups

Polish up your pushups with tips from Coach Phil. While seemingly a simple movement, there are some detailed tips that can be game changers. We won’t spoil the tips by listing them here. Watch and learn!

Kayla Collier: Strength Training with Fibrous Dysplasia

“This is for me.”  To be able to workout on a regular basis, many us of fight difficult work and life schedules, juggling many different demands on our time and energy.  But very few people fight with their own bodies. Kayla Collier does that on a daily basis due to an uncommon bone disorder called Fibrous Dysplasia,...

Kickstart 2020

The holidays are over, so everyone is back in town, meaning Derby City is packed once again. We love the energy of full classes. Here are some reminders as you kickstart your 2020: 👉 Being consistent is more important than waiting to find motivation to get started. Don’t wait until your situation is perfect to...

Top Derby City Posts of 2019

Top Derby City Posts of 2019 Written by: Coach Slater It’s hard to keep up on everything we put out on Social Media, so here’s a collection of our “most clicked” posts from 2019 from our website and Instagram. We’ve also included some posts from past years that still get a ton of clicks, as...

Derby City CrossFit Post-Christmas List – 2019

Derby City CrossFit Post-Christmas List – 2019 Written by: Coach Slater Raise your hand if you also love Christmas shopping for yourself AFTER Christmas, so you can snag all the sweet deals. Your aunt and uncle are fantastic, but there’s 0% chance they know which weightlifting belt you want or whether the new Reebok Nano...

Gripping the Pullup Bar

Gripping the Pullup Bar Written by: Coach Slater Want to improve your Pullup & T2B game with one fix? Wrap your thumb around the bar. Want to improve it a second time? Get your knuckles on top of the bar, specifically that of your pinky finger, pointing toward the ceiling. 1. Wrap the Thumb Wrapping...

Back Pain & Deadlifts

Find your back aching after Deadlift days? We often modify Deadlift to keep you training the pattern of “picking heavy things off the ground”, but eliminating any concern about waking up stiff the next day.  1. We’ll raise the starting position, so you’re picking the bar off a raised platform (plates). Doing so reduces the...

How to Save Money with Derby City Nutrition

Would you be surprised to know that Nutrition Coaching can help you save money?! Signing up for Coaching can help in a few ways: 1. Decrease Impulse Buys 2. Provide Alternative, Inexpensive Recipes 3. Eating Real Food is Cheaper 4. Your Coach Is Your Accountability Buddy Just a few things to consider when you’re deciding...