Snatch: 5 Drills for Building Confidence in Getting Under the Barbell
Building confidence in descending under the barbell into a full overhead squat position is key to improving your snatch. Stripping the weight back and breaking the full movement down into partial movements allows for a more direct focus to be placed on specific parts that are a struggle. Once you have built confidence in the specific drills, you can then start piecing them back together to strengthen the full movement.
Tall Snatch
Start standing at full extension with the barbell in your snatch grip and resting at the hip crease. From here you do a slight dip and drive whilst keeping your torso moving as vertically as possible. At the top of the drive you then pull your body down into the bottom receiving position of the snatch as fast and as efficiently as possible.
This drill is great for working on timing of triple extension into a descend under the barbell. It also teaches you to move fast and with purpose when going under. If your lockout is too slow you will not receive the bar in the most effective manner. The tall snatch is best to be performed as an accessory exercise at 30-50% of your 1RM snatch.
Snatch Balance
Similar to the tall snatch, you will perform a vertical dip and drive and end in the bottom receiving position of the snatch, but the barbell will start on the back/upper traps with your snatch grip on. Your goal is to push your body down under the bar and reach a full lock out as fast as possible. You can perform this movement with or without foot movement, depending on what you find works best for you. This exercise can be performed at a heavier percentage (approximately 80-100% of your 1RM) but is best practiced at a lighter weight in order to build confidence and timing first.
Snatch Grip Sotts Press
A Sotts Press is a pressing movement whilst in a deep squat position. The barbell starts on the upper back/traps, and then is pressed from behind the neck to overhead with a snatch grip. This exercise requires a tremendous amount of mobility, stability, and control.
If the limiting factor in your descent under the barbell is your mobility, then this is a great exercise for you. Start light with reps between 5-10 and make the depth of your squat and your overhead position your priority before lifting heavy weight. For extreme mobility restrictions you can perform this movement in a partial squat or even standing to start with, and as your mobility increases you can increase the depth of your squat.
Overhead Squat
The barbell is in a fixed snatch grip overhead whilst you perform a full range of motion (ROM) squat. A great exercise for mobility, coordination, and strength. Again this exercise can be performed at heavier percentages but should be mastered at a lighter weight before exceeding 60% of your 1RM snatch.
The overhead squat should be a slow and controlled movement with emphasis being placed on a full ROM squat whilst maintaining sound overhead mechanics. This will strengthen your shoulders in an overhead position and your deep squat also.
Patience
So simple yet so effective. Progress takes time, especially when you’re further into your athletic journey, progress can come at a slower rate. Being consistent and diligent with your drills and good habits over a long period of time will help you reap the most benefits. It can be hard when you see little to no progress for a period of time, but if you stay patient and keep on trudging through the ups and downs then eventually you will see progress.