Are you ready to elevate your PR your snatch and conquer new personal records?
Whether you’re a seasoned lifter or just starting your journey in Olympic weightlifting, mastering these five essential WODprep’s drills will take your snatch to new heights.
In this article, we’ll break down each drill step-by-step, providing you with actionable tips to help you achieve your snatch goals.
PR Your Snatch Drill 1: Snatch Deadlift to the Knee
Let’s start with the foundation of the snatch – the first pull. Many lifters struggle with maintaining proper bar path and positioning during this crucial phase. The snatch deadlift to the knee drill focuses on refining your technique and reinforcing correct movement patterns.
Begin by setting up your feet slightly wider than hip-width apart, gripping the barbell with a snatch grip. Initiate the lift by driving through your legs while keeping your back angle consistent. Pause when the barbell reaches knee height, ensuring your knees are tracking back without shifting your back angle forward.
This drill teaches you to engage the posterior chain and maintain optimal positioning, setting the stage for a powerful pull in the snatch.
PR Your Snatch Drill 2: Dip Snatch
Next up, let’s fine-tune your barbell contact and timing with the dip snatch drill. This dynamic exercise hones in on explosive hip drive and precise barbell placement.
Start in a standing position with the barbell at hip height. Perform a slight dip by bending your knees and maintaining an upright torso. Then, aggressively extend your hips, propelling the barbell upward while maintaining contact with your hips.
Focus on driving the barbell to the ideal contact point, just above the hip crease. This drill enhances your ability to generate power from the hips and sets the stage for a seamless transition into the full snatch.
PR Your Snatch Drill 3: Tall Snatch
Now, let’s work on speed and agility under the bar with the tall snatch drill. This exercise emphasizes rapid turnover and precision in catching the barbell in the overhead squat position.
Stand tall with the barbell resting at hip height. Without any dip or preloading, explosively shrug your shoulders and elevate onto your toes, allowing the barbell to float upward. Immediately drop into a full overhead squat, receiving the barbell with locked arms and a stable overhead position.
The key here is to focus on swift movement under the bar, simulating the speed required for a successful snatch. Start with lighter weights and gradually increase as you refine your technique and confidence.
PR Your Snatch Drill 4: Snatch Balance
To refine your lockout power and reinforce proper barbell trajectory, incorporate the snatch balance drill into your training regimen. This exercise emphasizes speed, stability, and precision in receiving the barbell in the overhead squat position.
Begin with the barbell resting on your back in the snatch grip position. Execute a shallow dip, followed by an explosive drive upward. As the barbell ascends, quickly drop into a deep overhead squat, ensuring the barbell remains centered and balanced overhead.
Focus on punching the barbell to full extension while maintaining a strong, stable overhead position. The snatch balance drill trains your body to efficiently absorb the weight and stabilize in the bottom position, essential for executing heavy snatches with confidence.
PR Your Snatch Drill 5: Overhead Squat Holds
Finally, let’s address comfort and stability in the bottom position of the snatch with overhead squat holds. This static exercise enhances mobility, strength, and confidence in the deepest portion of the snatch.
Start with the barbell locked out overhead in the snatch position. Descend into a deep overhead squat, aiming to maintain an upright torso and active shoulders. Hold this bottom position for several seconds, focusing on balance, stability, and breathing.
Overhead squat holds teach you to embrace the discomfort of the bottom position, improving your ability to stabilize and control heavy weights overhead. Incorporate these holds into your training to build resilience and confidence in your snatch technique.
Mastering the snatch requires dedication, patience, and attention to detail. By incorporating these five drills into your training routine, you’ll develop the strength, technique, and confidence needed to achieve new PRs in the snatch. Remember to focus on quality movement, gradually increase intensity, and stay consistent in your practice.
With perseverance and determination, you’ll unlock your full potential and soar to new heights in your snatch performance.
Learn More:
Best Beginners Guide to Snatching
Snatch Balance Core and Abs Workouts to Seriously Improve Your Skill and Strength
How to Improve Your Footwork, Speed and Stability in The Snatch