The snatch is probably one of the most complex athletic movements one could ever perform. Until I actually tried doing one, I had no real appreciation for Olympic weightlifters. They always looked to me to be rather overweight and well, unathletic. That was until I started Olympic lifting. Now, I have a profound respect for these athletes. You truly can't judge a book by its cover.
A description of the snatch from Wikipedia:
The snatch is one of the two olympic weightlifting events (the other being the clean and jerk).
The essence of the event is to lift a barbell from the platform to locked arms overhead in a smooth continuous movement. The barbell is pulled as high as the lifter can manage (typically to mid chest height) (the pull) at which point the barbell is flipped overhead. With relatively light weights (as in the "power snatch") locking of the arms may not require rebending the knees. However, as performed in contests, the weight is always heavy enough to demand that the lifter receive the bar in a squatting position, while at the same time flipping the weight so it moves in an arc directly overhead to locked arms (the quick drop). When the lifter is secure in this position, he rises (overhead squat), completing the lift.
The lift requires not only great strength but also a high degree of shoulder flexibility, excellent balance, and speed.
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CrossFit Vancouver "Machines Snatch Clinic"
My biggest challenge with the snatch is the squat portion. I just can't get low enough. The snatch balance is very good practice to develop the snatch squat. I practiced it tonight. I got up to 100lbs which is PR for me. Woo hoo! Practice makes perfect!
CrossFit Snatch Balance
