I think I’m ready to learn the squat snatch now. At the moment I’m power snatching twice a week.
How should I learn the squat snatch? I tried some yesterday, and was unbalanced at the bottom of the catch. I also had a hard time catching the bar with locked arms.
So what is the best way to learn the balance at the bottom and to lock the arms? What exercises would you give me if you were my coach?
This is probably flexability. Almost no one can do this straight off the bat. That is why Adidas weightlifting shoes have a raised heel - to make it easier for you.
To test for flexability. Get a very light weight (10Kg or just the bar) place 2 thin (10Kg) weight plates on the floor under your heels and try again. If you still can’t do it then use a larger weight plate under your heels until you can. If you can manage it with a wedge under your heels then it is a flexability problem. If you still can’t then???
To improve flexability then keep practicing with a light weight with your heels raised. Every couple of weeks reduce the wedge hight slightly until you can do it without a wedge. It takes about 2-3months. Good Luck.
I don’t really have a problem of flexibility at the bottom, I can do overhead squats ok. I was just unsteady because the squat snatch is unfamiliar to me. I don’t think my feet were in the proper position.
Jimbo, get a wooden dowel or pvc or a training bar(15 lbs). work on this progression:
5 snatch grip presses behind the neck
5 overhead squats
5 press to overhead squat
5 drops snatches
then work on snatches with from a high hang and work on getting into the hole. remember to get good and warmed up and slowly move up in weight during the workout. for example when i snatch i will do the above progression with the training bar, then move onto the 45lb bar and then add weight after that.do low number of sets and many sets. dont be too worrried about how much you can lift right now. hope that helps. let me know if you have any more questions
Have you ever tried “Snatch Balance” where you have the bar placed on your back and try to drive yourself underneath the bar while trying to maintain a relatively stationary position of the bar?
That is what a drop snatch is!!! great exercise
All I have tried so far is power snatch and a few squat snatches. I will try that for sure.
Some good advice and exercises above will certainly help.
Also, good lifting shoes are important for the Olympic lifts.
Most liftes are concerned with the upward pull, but also in snatches and cleans you pull yourself under the bar quickly. It is not meant to be a passive part of the movement. This way you are still in control of the barbell as well as developing speed.
One saying we have in snatching is “hands to pits and ass to the floor”. You should feel like your arms are somewhat torqued so that the front part of the elbow wants to face forward and you are actively in control. Also the position of the bar should have your shoulders back and your head forward and your chest is big. You should make a point of “feeling” this in your overhead squats. Once you get the feeling you will know it because it is solid.