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Under the Bar

Your Chest Drops in the Bottom of the Catch

Coaching by Danny Lehr1:16

The fault

Collapsing forward in the hole rather than catching tight.

Why it happens

If the midsection gives at the moment of the catch, the bar wins. It is not a leg strength issue, it is a matter of being braced at the exact moment the load arrives.

The fix

Progression of overhead squat, drop snatch, snatch. Each step adds speed while holding the same braced torso, so the tight catch is already trained by the time you take the full lift.

That's one fault. There are sixty-four.

The free fixes assume you already know roughly what you're doing and something specific is going wrong. Find it, fix it, get back to training. That's what they're for and they'll always be here.

The course is the other direction. It goes in order: the positions, how you move through them, the finish and the catch, then the faults that come out of each one. It's what I'd teach you from scratch, filmed properly instead of on a phone in the corner of a gym.

Thirteen modules in 1080p, plus a 16 page written companion you can read at the gym instead of watching.

Taught by Danny Lehr. Competed in Olympic weightlifting 2010 to 2019, won the 2019 Masters World Cup. Coached these lifts under Glenn Pendlay and Dave Spitz.

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Snatch Clean Under the Bar

About this fix

Originally published as "Solid Catch in the Snatch and Clean", part of The Lifting Fix, the free weekly technique series Danny Lehr started filming over a decade ago. He gave every episode away then, and they are still free here. Danny Lehr competed in Olympic weightlifting from 2010 to 2019 and won the 2019 Masters World Cup. More about Danny Lehr.

Transcript

I'm Danny Lehr at The The Lifting Fix. We're here at Cal Strength. I've got Dave McEller helping me out. So, we knew Statching earlier, he was dropping his chest in the catch.

Let's go ahead, Dave. So he's dropped his chest. I explained it means to get his chest up to face a wall for a stronger position. So one way to teach that is someone doesn't kind of have the progress sets and understand just how to make that adjustment.

First just do an overhead squat. You have to pop that gut. Do an overhead squat and hold the bottom. Like a three count.

One, two, three. The whole time facing. Now what we're going to do is drop snatch, or someone calls it snatch balance. Same thing, go ahead.

and in the bottom he's working on biting that chest up. Now he's going to go ahead and stand up and now he's going to do a full snatch. You can go up with a hand, you can do a slide or whatever. The point is in the catch, catch with your chest facing the wall in front of you.

Yes, it is, it chest up, take heighten the hole, overhead squat, cross snatch and then a snatch following that up. So you're working on that feeling of your chest being up and strong being tight during midlife. Thanks for having me.

More under the bar fixes

With Charlie Zamora

Your Feet Land Too Narrow in the Snatch

Receiving the snatch in a stance that is too close together.

Under the Bar2:45

You Are Too Loose in the Bottom and You Miss the Catch

Riding the bar all the way to the bottom and missing from there.

Under the Bar1:44

Your Feet Stay Planted, You Lift in Concrete

Feet that never leave the pulling stance.

Under the Bar2:00

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