---
title: "Mastering the Snatch: Olympic Lifting Technique in Gurugram"
description: "Learn the snatch with expert guidance at BodhXfit, Gurugram. Master your Olympic lifting technique, improve explosive power, and build stability under the bar."
canonical: https://mytribe.in/coachrajeev/athletic-performance-coaching/mastering-the-snatch
last_updated: 2025-09-16
---

# Mastering the Snatch

Tribe Verified · 10 years of professional coaching experience.

By [Rajeev Sejwal](https://mytribe.in/coachrajeev) · Sessions at BODHXFIT gym in Gurugram & across Delhi NCR · ₹1,000 per session (estimate)

Part of [Athletic Performance Coaching](https://mytribe.in/coachrajeev/athletic-performance-coaching). [View full gallery](https://mytribe.in/coachrajeev/athletic-performance-coaching/gallery)

The snatch is the ultimate test of power, coordination, and technique. At my gym in Sushant Lok, we break down this complex Olympic lift into manageable, repeatable drills to build your confidence under the bar.

## Photos and videos

- [Video: Here my athletes are performing a synchronized 3-position snatch. This complex drill is crucial for developing explosive power and reinforcing correct technique under fatigue. The energy in these group sessions is high, and we push each other to be stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1133403a-4adb-4fcf-91ab-6db2f856bfc9)
- [Video: A group of athletes working on the 3-pointer snatch. This variation breaks the lift into three parts, building strength and muscle memory at each stage of the pull. My command "Ready? Set. Go." ensures the synchronized effort needed for this drill.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59809ec9-0c08-415e-b3a5-be0272b6518c)
- [Video: This is a power snatch drill in a group setting. I'm instructing them to "pakad ke rakhiye position" (hold the position) to build stability and control. This kind of focused practice is essential for mastering the full snatch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e59bdadf-e567-4e6d-a76c-2d5e30433334)
- [Video: This video demonstrates three key snatch variations I use to improve Olympic lifting technique: the hang power snatch, the hang snatch, and the power snatch. Each one targets a different aspect of the lift, from the pull to the catch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd1de9a1-3dcb-46f8-a711-1a2dad38a605)
- [Video: We start with the fundamentals. This video shows the muscle snatch and the snatch grip deadlift, two excellent exercises for beginners to learn the correct bar path and reinforce full extension from the legs before moving to the full lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b731fbd2-5b4d-411c-935a-779b7a478f79)
- [Video: A couple training together, executing a power snatch. It shows that high level training can be a shared journey. We build a strong community here, supporting each other's goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b97a9c6-d641-4ef1-80fe-041512db6c34)
- [Video: An athlete performs a hang snatch, a variation that starts with the bar off the floor. This is great for developing explosive hip extension and speed in the second pull of the lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0cd8d737-276e-402c-a24e-ea470ef52e4d)
- [Video: This montage showcases various athletes honing their snatch skills. Notice the focus on form and explosive movement, which are the cornerstones of my coaching for this lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23792fd1-180c-4df2-bfc5-0d2c2e8d1e65)
- [Video: Building confidence is a huge part of lifting. Here, athletes work on different snatch variations, from lighter technique work to heavier overhead squats, each rep building the certainty needed to handle heavy weight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2ed33b1-5768-4dd9-8d80-659d2d9c83f1)
- [Video: A group of athletes performing snatches during a workout. This demonstrates how we integrate complex Olympic lifts into our conditioning sessions to build both strength and stamina simultaneously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6f9d1c0-51e6-470f-a02f-2fe54637e5e2)
- ![This athlete is in the starting position for a hang snatch. The hang position increases time under tension and builds back strength, which are crucial for improving lifting efficiency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e5385de-6f5c-425f-8ddc-59c4a6e40976)
- ![A dynamic shot of an athlete mid-pull during a hang snatch. This moment captures the explosive power generated from the hips to elevate the barbell.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c98c290e-bdb8-4f1c-bdbf-67d71a0ff67b)
- ![An athlete holding the bar at the "high hang" or "hip" position. Starting from here helps isolate and strengthen the final, most explosive part of the snatch pull.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72b252ea-481a-4710-93b6-ab8acb32a1c6)
- ![An athlete preparing for an overhead squat, a key assistance exercise for the snatch. This movement builds stability and confidence in the bottom of the catch position.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea388781-17d0-43e6-9899-1b6d06555c48)
- ![A female athlete setting up for a snatch pull. Proper starting position is non negotiable, and we spend a lot of time ensuring the back is flat and the body is over the bar correctly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5aba5db7-5f0f-47e8-98d7-3538125f4605)
- ![An athlete executing a hang snatch pull. This variation is excellent for teaching lifters to stay over the bar longer and use their legs to drive the weight up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ace4d62-5a30-4eab-aa26-5a326c196e99)
- ![This image shows the correct starting posture for a hang snatch from just above the knee. This position helps develop power and proper bar path through the middle of the lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbeac95e-2805-4524-9d80-d7853b0db7d2)
- ![An athlete demonstrating a powerful shrug at the top of a snatch pull. This "finishing the pull" is critical for getting maximum height on the bar before dropping under it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a153438-981a-4065-8a25-bd2ec59da5f7)
- ![A lifter at the start of a hang snatch. The focus here is on maintaining tension in the hamstrings and back before initiating the explosive second pull.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e9607c4-9762-49cd-aacf-d3ec728c01d8)
- ![A female lifter begins a snatch from the hang position. This drill is a staple in my programs for improving technique and power development for all my athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e39c5739-ee0f-479c-b18b-28df0fb73c35)
- ![This athlete is in the receiving position of a drop snatch. This drill is purely about speed and forces the athlete to get under the bar aggressively, improving turnover time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9426fa67-0c01-4b7d-bc99-2d956630e121)
- ![A close up of an athlete performing a drop snatch. This exercise is an excellent tool for building the confidence and motor control needed to catch heavy snatches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4082afc6-2f07-4e98-be94-5d64bd41d80d)
- ![An athlete demonstrating the starting position for a drop snatch, with the bar on his back. From here, the goal is to drop into a full overhead squat as quickly as possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ae748fb-66bd-48f9-ba45-b5e3413593b2)
- ![A female athlete holding the bar in the starting position for a drop snatch. This drill improves shoulder stability and reinforces a solid catch position.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65150a68-81fd-49b4-8123-20094a499d0a)
- ![An athlete caught in the bottom of a drop snatch. This image perfectly illustrates the mobility and stability required in the hips, shoulders, and ankles to perform the snatch correctly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c650387-c252-4d64-8689-543aa736cee1)
- ![This athlete is practicing the drop snatch to improve his speed under the bar. It's a technical drill that pays huge dividends in lifting heavier weights.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/850a1133-1f0f-402b-9c54-a491a7dd9273)
- [Video: The overhead squat is a fundamental movement for any weightlifter. It builds incredible core strength, shoulder stability, and mobility through the entire body, all of which are essential for a solid snatch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ea732d6-47be-48cb-8612-c632966115e0)
- [Video: This video shows athletes performing overhead squats. I consider this a "checks and balances" movement; it quickly reveals any weaknesses in mobility or stability that need to be addressed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03bcc8ba-d606-4c52-8879-fd8293ae7bd8)
- [Video: A compilation of athletes performing the drop snatch. This drill is key for developing the speed, precision, and confidence required to get under a heavy bar successfully.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10bea596-df0c-459d-ba17-1e2b2047af1c)

## About Mastering the Snatch

We don't just load the bar and hope for the best. In these sessions, we focus heavily on the '3-pointer' drill to systematically break down the snatch phases. It's about correcting your bar path from the floor to the catch, ensuring you aren't just moving heavy weight, but moving it efficiently to avoid injury and build a foundation for long-term power.

The snatch is a skill-heavy lift that demands more than just raw strength. If you rush the movement, you lose control; this is why you will constantly hear me say, 'jaldi mat kar' (don't rush). 

### How We Approach The Snatch
My methodology relies on breaking the movement into its constituent parts. Whether you are a beginner learning the basics or an athlete refining your competitive technique, we use specific variations to isolate the struggle:

*   **The 3-Position Drill:** This is our bread and butter. By pausing at different heights, you learn to maintain tension and stay over the bar, which is the most common point of failure.
*   **Hang Snatch Variations:** We utilize these to eliminate the complexity of the floor start, allowing us to focus entirely on hip extension and the speed of the second pull.
*   **Overhead Squat Stability:** You cannot snatch what you cannot catch. We reinforce bottom-position stability so you feel secure holding the weight overhead.

### Why Technique Matters
When you train at BodhXfit, you are using competition-grade equipment like bearing barbells and bumper plates. This gear provides the feedback necessary to learn the nuances of the lift. I don't look for quick fixes. We spend time on movement screening, ensuring your flexibility and joint health can support the mechanics of the lift. 

Whether you are training for a specific track and field event or simply want to master the art of the Olympic lift, the goal remains the same: build a technique that becomes muscle memory. It is a slow process, but it is the only way to get stronger and stay injury-free.

## About Rajeev Sejwal

I am Rajeev, and for me, the snatch is the purest expression of athletic power. I do not believe in shortcuts; I believe in repeating the basics until your body learns the pattern naturally. My coaching is simple: we start with form, build stability, and only then do we start adding the weight.

[See all of Rajeev Sejwal's services](https://mytribe.in/coachrajeev)

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## More services by Rajeev Sejwal

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