Weightlifting scares a lot of gym goers. Weightlifting usually entails a lot of weight, big strong guys, and a barbell — which is almost as foreign of an object as holding a baby for the first time. To put it bluntly, weightlifting is intimidating to many people. Why is this? Because it’s unknown. It’s like the first time you sat behind the wheel of a car to drive, the first time you got on a bicycle to learn to ride, or the first time you kayaked. Until you try it, and learn how it’s done, it is scary.

Forge Rx in Winder and Braselton believes in order to build strength, you need to lift weights. One of the best ways to lift weights is using a barbell to engage in Olympic weightlifting moves. While technical, Olympic weightlifting is not hard to learn, and once you have a few classes under your belt (pun intended), you’ll be clamoring for more. At Forge Rx, we offer Lift-Rx, which focuses on the two moves you practice in Olympic weightlifting: the snatch and the clean and jerk. In this blog post, we’ll take a closer look at the snatch. Contact us today!


The snatch is arguably the most technical and hard to execute move in all of weightlifting. The snatch is where you take the barbell overhead in one movement. Sounds easy, right? Well, even with an empty barbell, this move is hard to do.


  • The squat snatch. The squat snatch is dropping underneath the barbell and catching it overhead in a squat. Your arms are straight and wide, and when you drop into a squat, you don’t have to pull the bar up as high, which allows you to lift heavier weights. Once caught, you must stand the bar up and lock it out overhead, showing control. That completes the move.
  • The power snatch. The power snatch has the same starting position as the squat snatch — on the ground. However, the primary difference is the bar must be caught above parallel (basically, not in a squat). Since the bar has to be pulled higher, this will decrease the amount of weight you can lift.
  • The muscle snatch. The muscle snatch is used mostly for training purposes. This snatch involves lifting the barbell overhead in one smooth motion, but without moving your feet and without dipping or squatting to catch the bar. This makes the move infinitely harder than the others and is usually performed with very light weight.
  • The split snatch. The split snatch is where the bar is lifted overhead, but you split your feet when you catch the bar. While common in the clean and jerk (the other Olympic weightlifting move), this move is not as common in the snatch simply because the squat snatch remains the way to catch the heaviest weight.

Forge Rx in Winder and Braselton believes in helping you lead your best life ever through incorporating fitness and nutrition into wellness. The snatch is known as the sexiest move in weightlifting. It is explosive in power and happens in fractions of a second. If you blink, you’ll miss it. It’s the hardest move to master with good form, but once you do, you won’t be able to stop.

Forge Rx in Winder and Braselton invites you to try our Lift Rx group fitness class, as well as our other group fitness classes that run the gamut from cycling, yoga, HIIT training classes, and cardio-based classes. Learn from the best instructors and experience the joy of lifting. Visit us today!