Catching too high in the snatch?
A very common issue many coaches will have encountered will be new lifters who can demonstrate a great overhead squat with decent weight and a solid receiving position of the snatch when using a broomstick or bar but as soon as some load gets added they power snatch EVERYTHING. So if you can overhead squat and strength, mobility and flexibility aren’t the issue…what is? Well, quite simply put they are scared…unconsciously, but nevertheless their confidence gets zapped as the plates get added.
The Fix?
Build your confidence and unfortunately it is not something that is done overnight or in one session but here are a list of some drills and technical fixes that can help get you under that weight:
Snatch Drops
With the bar placed on the base of your traps(back squat) and hands in your snatch grip, drop under the bar a receive in the bottom of your overhead squat. How does this help getting under the bar? If performed correctly you will “punch” down under the bar with no leg drive whatsoever. This is a great time to get your footwork dialled in too, ensuring your feet are landing consistently in the best spot for your achieving position.
Snatch Balances
With the bar placed the same as a drop snatch, you will perform a shallow dip and drive with the legs and punch down under the bar into your snatch receiving position. This exercise has the same benefits of the drop snatch however allows your to add some plates on the bar whilst building confidence…remember before you snatch it you should be able to do a snatch balance with it, that’s how you build confidence, well that and a ton of reps.
Paused Snatches/Overhead Squats
Exactly what is says on the tin, both variations require you sitting in the bottom position for 3 seconds and maintaining position overhead and tension. This builds great strength, mobility, stability and (most importantly in the case of this article)…confidence at the bottom!
Hi-Hang Snatch (AKA Snatch from Hip/Snatch from Power Position)
With the bar at the hip and knees pushed out and weight on the mid foot to heel area, you will push with your legs through the ground and move around the bar into the bottom/catch position. if executed correctly this really emphasises the “pull under” and triple extension(finish).
Tall Snatch
With the bar at the hip, keep legs extended and arms long, without any bend of the knees pull under the bar and place the weight overhead. A difficult drill to execute properly however the benefits include speed under the bar and timing if done correctly. This drill is one to be used as confidence becomes greater.
Summary
If your mobility, flexibility and strength are not causing you dramas then you have confidence issues…and practice is the cure. However practicing the incorrect drills and skills will only lead you further down the path of despair! So practice these specific drills under the watchful eye of your coaches or alternatively give me a shout over the social media platforms and I can give some video feedback.
Happy snatching and get under that bar.
