Fix a Slow Squat Under The Snatch | Olympic Weightlifting
HTML-код
- Опубликовано: 4 авг 2024
- If you find yourself unable to fluidly sit into a deep squat when you snatch, here’s what to do about it.
There are 2 primary things that prevent an immediate squat: improper balance or positioning, or a lack of confidence in a deep receiving position.
In order to squat quickly and fluidly into the bottom when receiving a snatch, you need to be balanced and correctly positioned immediately when you lock out overhead-if you’re not, you have to stop and adjust before you’re able to continue.
Most often, it’s going to be because your balance is too far forward-there are a lot of possible causes for imbalance, so you’ll need to diagnose your particular errors to correct them.
The most common positioning problem is failing to bring the hips from their fully extended position back into a squatting position quickly enough. This again forces a pause to adjust before you’re able to continue squatting.
You can practice the retraction of the hips into a quick squat with tall snatches and high-hang snatches.
To work on a lack of confidence, start with the basics: building strength, stability and comfort in a deep receiving position with heavy overhead squats and then heavy snatch balances. The key with the snatch balances is moving down quickly and receiving as low as possible rather than driving the bar high and overhead squatting. This gives you the basic confidence in your ability to get deep under and support big weights.
Next work on building aggression and commitment to a complete pull under the bar. Start with tall snatches for mechanics, speed and precision. Then move to high-hang or high-block snatches. These will allow you to simulate having to pull deeper under heavy weights by limiting how much you can elevate the bar, but without the actual heavy weights to induce the associated fear.
In all snatches, no matter how high you initially receive them or how much you have to adjust first, sit into the bottom and hold there for 3-5 seconds. Don’t just accept a power snatch-you need to take every opportunity to practice and get comfortable in the bottom. And until you sort this problem out, replace power snatches in your program with high-hang or high-block snatches at the same weight.
And finally, practice visualization before each snatch. This is too expansive a topic to cover completely here, but in short, mentally rehearse a successful snatch as authentically as possible-experience it from your own point of view along with all of the physical sensations, and be sure to include the emotional response of making a successful snatch.
Get Olympic weightlifting programming that's been used by over 100,000 athletes around the world - www.catalystathletics.com/train/
Help support my free content - / catalystathletics
Also follow me here:
www.catalystathletics.com
/ catalystathletics
/ catalystathletics
/ gregeverettca
/ cathletics 
Спорт
BRO, are you watching my workouts before making these videos?! This is like 3 in a row that I’ve seen the title and thought “…uh, YES!”
This is like... my exact single biggest problem with my snatch at the moment. Thanks for the video!
RUclips is watching workout of the day… everyday!!
This is *EXACTLY* what I needed! I'm new to snatch lifts and am struggling to hit the deep catch. Thank you!
Thanks, amazing how the right video comes out at the right time!
When the student is ready, the teacher will appear. ⏳🤔
Brilliant video. Top coaching 👍🏻
Thanks coach, will do
Your gym is so neat and tidy 👏
This is such good coaching! A really complicated topic, explained clearly and concisely so I can wrap my mind around it. Lot's of work to do, but now I have a direction. Thank you!
Thanks, very well taught
thank you so much.. your channel help me a lot. slow progress but consistent improvement. I need a simple program.
This is solid. Thank you
Banger tutorial in less than 3 minutes !
ty i have this problem
😮 This is me now
Today I did an EMOM with snatches with a 2 sec pause immediately off the ground. By the end I was having to teleport under lol
How should you edit your program as you train and realise your technical faults? Like should I reduce the working sets volume and work on the technical aspects of the lifts, should I just keep it the same and practice the movement after the session with just the bar?
No way to answer this other than to say it depends on the nature and extent of each problem.
thicc