There are countless snatch variations that can make you stronger in the lift, but there’s one in particular often overlooked by athletes: the no-contact snatch.

The no-contact snatch mimics the traditional lift, except that the bar never touches your hips on the way up. Here’s Iceland Annie Thorisdottir knocking out a few reps, followed by traditional snatches.

https://www.instagram.com/p/B1Z0jr7HrdS/

Why Do We Care About No-Contact Snatches?

When the bar makes contact with your hips, it gives it a little extra “boost” to continue moving upward and overhead. And because hip contact helps send the bar overhead, removing that part of the lift makes it more difficult.

When you eliminate that piece of the puzzle, it forces you to really utilize other elements of the lift — like a rapid and powerful opening of the hips and a strong pull. So, if these are two areas you maybe struggle a little — and especially if you’re one of those lifters who forcefully “pops” the bar outward to keep it moving (a no-no) — no-contact snatches will be beneficial for you.

What Other Exercises Might Help?

Great question! There are two other drills in particular that you might find helpful, if you like no-contact snatches.

No-Hook Grip Snatches

This is exactly what it sounds like. You snatch without a hook grip, so your thumbs are outside your other fingers.

Similarly to no-contact snatches, no-hook grip snatches help you develop other parts of the lift because they remove something that puts you at a noticeable advantage: the hook grip.

No Feet Snatches

Try to keep your feet firmly planted throughout the entirety of the lift. Many of us execute a small jump mid-lift, and often, our stance widens a little bit. When you remove that element — you guessed it — you’re forced to find other ways to get the bar overhead.

Start incorporating these drills into your regular programming, and you’ll be stronger with better technique in no time.

Main image: Katrin Davidsdottir/Instagram