Fix Your Snatch

Do you have problems with your Snatch, but don't know where to start?

Then start by working backwards! - Problem in the catch?

Overhead Squats and Snatch Balance are going to be your best bet.

For the majority of beginners it's the second pull from the knee to extension that causes the problem.

Dip snatch, Power Position Snatch and Hang Snatch above the knee will be your go to for this.

Issues in the transition past the knee?

Hang Snatch below the knee, or my particular favourite... Pause Snatch with a pause at the knee will help.

Problems off the floor? - Snatch Pull to knee, or Tempo Snatch Pulls focusing on positions and foot pressure should help.

The top and bottom of it?

Don’t just continue to snatch from the floor if theres a problem.

Add in a day dedicated to addressing your weakness' and problems.

Finally, don't be scared to experiment with your warm up, make whatever you use specific to what you need to work on.

If you Snatch 4 times a week, and have problems past the knee, warm up with some pauses at the knee.

3 reps at 50%, 60% and 70% on the way up in your warm up is a whole load of extra volume and practice across a week and even more across a training cycle.

Adam Johnston, 16th March 2020