Top Endurance

The snatch-grip hand placement on the bar is wider than it is for other exercises. To help an athlete estimate the proper width of the grip, have the athlete extend an arm laterally and parallel to the floor; then measure the distance from the edge of the knuckles of that arm (the athlete should clench the fist) to the outside edge of the opposite shoulder (see figure 6.1). Alternatively, the lifter’s grip width can be estimated by measuring the elbow-to-elbow distance when the upper arms are abducted directly out from the sides and parallel to the floor (see figure 6.2). This distance is the space between the hands when they are grasping the bar. If necessary, this spacing can be modified depending on shoulder flexibility and arm length. In this grip, the hands face backward in a pronated position.
  

Grips

Different types of grips are used for different exercises. Two basic positions are used for placing the hands on the bar. In the pronated position, the bar is gripped with the palm facing backward. A pronated grip is used for almost all exercises that require the weight to be lifted above the head. In the supinated hand position, the palm is facing forward when grasping the bar. When the thumb is wrapped around the fingers that are grasping the bar, this is referred to as a closed grip (see figure 6.3a). On the rare occasion when the bar is gripped with the thumb in line with the fingers, this is referred to as an open grip. An open grip is less secure than a closed grip and will increase the risk of accidents. For the Olympic lifts, a variation of the closed grip—called the hook grip (see figure 6.3b)—or a clean and jerk grip can be used to ensure optimal performance.