One Hand Snatch
by Arthur Saxon
Place yourself in position 1 (see illustration), and as you pull strongly with the right hand and shoulder, press as hard as you can with the left hand on the left knee. Then when the weight has reached a fair height, dip beneath same, the eyes to be all the time on the weight. The secret of this lift is to use as many muscles as possible at the same time, that is, you press with your legs, pull with your arm, and push with the disengaged one, also pull with the shoulder and jerk with the back, suddenly, when the weight is over your head, dipping beneath same, and throwing it a little to the back. There are two positions possible in snatching the weight, either of which are good, and both of which I will describe.
One is to keep the body perpendicular and dip cleanly beneath the weight, the other is to suddenly fall to one side as in the bent press, when the bar is about the height of your head, and so place a straight arm beneath the weight, after which you recover to an erect position. The benefit and advantage in this latter position being, given a a man who is enormously strong and a good side presser, if his arm should not go in the first attempt quite straight, then he may finish up the last inch or two by the body press, that is if no objection be made by referee or opponents in competition. A variation of this is to snatch the bell overhead with two hands instead on one, the hands being held the same distance apart as in the double-handed barbell lift. Those anxious to practice the single-handed lift all the way, as in the English Amateur Championship Competition, will find my instructions as to the snatch are, in reversed, directly applicable to the initial pull-in to the shoulder. All that you have to do is place your hand on the bar with the palm to the front instead of to the back, then pull the bell up to the chest, stepping back with the left leg if pulling in with the right hand, and exerting as many muscles as possible as described.
NOTE: – In all these positions where the weight is lifted to the shoulder from off the ground, the arm must NOT be bent at the first portion of the pull.
CREDIT: The Development of Physical Power by Arthur Saxon