Snatch fixes
Fixes for the snatch, from the setup to the overhead catch.
43 free fixes, coached by Danny Lehr
Your Overhead Squat Is Weak and Unstable
No solid overhead position under a loaded squat.
Your Feet Land Too Narrow in the Snatch
Receiving the snatch in a stance that is too close together.
Your Snatch Is Inconsistent From the Power Position
Looping the bar and hitting a different position every rep.
The Bar Finishes Out Front, Not Actually Overhead
Leaving the bar in front of the body and calling it locked out.
Your Lats Are Not Engaged, So the Bar Swings Out
The bar drifts away from the body during the pull.
You Loop the Bar in the Snatch
The bar swings out in an arc at the top instead of staying against the body.
Your Hips Rise Before Your Shoulders
Off the floor the hips shoot up first and the shoulders lag behind.
Your Scaps Are Loose Overhead
No upper back engagement supporting the bar overhead.
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.
You Bend Your Arms Too Early
The arms start pulling before the legs and hips have finished.
Your Upper Back Is Loose at the Setup
No tightness through the upper back before the bar leaves the ground.
Your Feet Stay Planted, You Lift in Concrete
Feet that never leave the pulling stance.
You Land on Your Toes and Touch a Knee Down
Receiving on the balls of the feet, sometimes with the front knee dropping to the floor.
Your Stance Is Too Narrow and It Pulls You Forward
Getting dragged forward on heavier lifts because the pulling stance is too narrow.
You Are Hyperextending Instead of Bracing
Getting so focused on a tight back that you hyperextend and go soft in front.
You Drag the Bar Up Your Thighs and Throw Your Hips
The bar never gets back into the hip, so the hips lunge forward to meet it.
How to Find Your Correct Starting Position
Getting pulled forward the moment the bar breaks the floor, or never feeling balanced over the middle of the foot.
You Jump Backwards Instead of Finishing Tall
Traveling backwards at the finish, which usually comes with landing on the toes.
You Are Not Pushing Through Your Whole Foot
Rolling onto the toes during the pull, or shuffling the feet before the finish.
You Cannot Find the Strong Overhead Position on Your Own
Not knowing what a reliable overhead position feels like when nobody is watching.
You Drive Your Hips Forward Instead of Up
Pushing the pelvis horizontally into the bar rather than extending vertically.
Your Chest Drops in the Bottom of the Catch
Collapsing forward in the hole rather than catching tight.
Your Elbows Turn Out and the Bar Gets Away
Elbows rotating out during the pull, which lets the bar travel away from the body.
Your Change of Direction and Turnover Are Slow
A slow, drawn out transition from pulling up to pulling under.
You Are Pulling the Bar Around Your Knees
The bar arcs out and around the knees instead of the knees clearing out of its way.
You Get Behind the Bar Too Early
The torso comes upright before the bar reaches the hip.
You Are Not Stable Overhead, From Two Directions
Poor overhead stability caused by the shoulders, the midline, or both.
Your Weight Drifts Forward During the Pull
Being pulled onto the toes somewhere between the floor and the hip.
Your Chest Caves During the First Pull
The chest collapses as the bar comes off the floor.
Your Footwork Under the Bar Is a Mess
Feet that land inconsistently, late, or in the wrong place.
You Are Not Actually Tight Before You Pull
Taking a breath and arching the back, then calling it braced.
Snatch Pull Mechanics, Start to Finish
Not a fault so much as the reference point: how the bar should actually travel from the floor to the hip.
Your Turnover Is Slow and Your Arms Are Late
Taking too long to turn the bar over once the extension is finished.
Your Shoulders Are Unstable Through Range
Shoulders that hold a static position but give out when the position has to move.
Your Overhead Mobility Is the Roadblock
Not enough range to get the bar into a genuine overhead position.
Your Feet Land Way Too Wide
Jumping the feet out far wider than a functional squat stance.
Your Hips Do Not Close Back Down After Extension
Opening the hips at the finish and then leaving them open.
Your Weight Gets to Your Toes Too Early
Shifting onto the front of the foot well before the finish.
You Jump Forward
Landing a step in front of where you started.
The Bar Gets Away From You in the Third Pull
Losing contact with the bar as you go under it.
Your Overhead Squat Is Limited by Position and Mobility
A catch position in the snatch that is limited by mobility rather than strength.
You Are Rushing the Lift and Have No Tempo
Trying to be fast everywhere instead of fast in the right place.
Your Hips Shoot Up and Your Chest Drops
The hips rise faster than the bar and the chest collapses forward the instant the bar leaves the floor.