How To Find The Best Snatch Grip (For Beginners)

Finding your snatch grip is one of the first steps to learning the snatch, however, there are many different opinions on the best way to do so.

Over the last nine years, I’ve found that most beginners will be limited by mobility or stability in the overhead squat, so that should be how we find the proper grip width for you. It’s important to note that your snatch grip might change over time as your mobility or stability increases.

To find a good grip for you, simply pick anywhere on the bar to place your hands (evenly, of course) and test out a few overhead squats using your normal squat stance. If you have a hard time keeping the bar over the base of your neck/middle of the foot, then we need to change the grip.

If the bar drifts forward and you can’t seem to keep it back in the right spot, then try moving your hands out wider to compensate for a lack of overhead mobility. Test out a few more reps, moving wider as needed until the bar somewhat comfortably sits in the correct spot.

If the bar drifts backward or moves too much in general, try bringing your hands closer together. This will help you compensate for a lack of stability. Test out a few overhead squats and continue moving the hands in until the barbell sits somewhat comfortably in the right spot.

A few things to note:

1) Generally most people fall into the first group and need to go wider with their grip, if your grip seems excessively narrow, it probably is. Along with that, typically those with high levels of flexibility in the shoulders and back will benefit from the narrower grip, whereas those with high amounts of muscle mass will benefit from a wider grip.

2) Use the markings on your bar. Any good bar will have lines in the knurling (grippy part) of the bar. The line closest to where the plates go is generally a good starting point for most to place their pointer finger on, then make SMALL adjustments wider or narrower as needed.

3) Take note of where your hand placement is. Use whatever allows you to remember where your hands are supposed to go. If it’s by the lines on the bar, perfect, if it’s a finger’s distance wider than the line, perfect. Just be consistent with where you place your hands from rep to rep.

Remember, If you want to learn the Olympic lifts, check out my FREE WL101: Beginner Guide + 6-Week Program. It’s got tons of demo videos, tutorials, and pictures to help you learn the snatch and clean and jerk, as well as a 6-week program with a built-in progression to help you get strong, even if you’ve never even touched a barbell before!