Snatch - Stabilize in the Bottom
The most reliable position to stabilize a snatch is in a full squat.
If you’re above full depth, you’re allowing more horizontal motion of the knees and hips, which is amplified in the arms overhead. Sitting all the way in creates a more solid structure that limits body movement to better stabilize the bar.
Settle in and lock the overhead position with maximal aggression. Even if you don’t have the mobility to sit into true rock bottom, sit as low as you can with relatively relaxed legs instead of holding yourself up partially.
There’s no need to bounce out of a snatch to recover like in the clean, so don’t be in a hurry to stand up before you’re stable.
Unless you unquestionably receive the bar perfectly, settle in and stabilize at least briefly before standing. Magnifying instability by unnecessarily rushing the recovery is a stupid way to miss a lift.
If you feel the bar abruptly move forward or backward significantly, you may need to stand quickly and take a step to stay under it. Avoid this with proper balance through the lift and a more aggressive overhead position.
The easiest way to improve your bottom position mobility, stability and confidence is holding all snatches, overhead squats and snatch balances for 2-5 seconds in the bottom—but be ACTIVE and AGGRESSIVE in those holds, even with the lightest weights. It must become a habit you never have to think about.
And yes… if you don’t have great squat mobility, you’re at a disadvantage… I’m sorry. Work on it.
If you’re above full depth, you’re allowing more horizontal motion of the knees and hips, which is amplified in the arms overhead. Sitting all the way in creates a more solid structure that limits body movement to better stabilize the bar.
Settle in and lock the overhead position with maximal aggression. Even if you don’t have the mobility to sit into true rock bottom, sit as low as you can with relatively relaxed legs instead of holding yourself up partially.
There’s no need to bounce out of a snatch to recover like in the clean, so don’t be in a hurry to stand up before you’re stable.
Unless you unquestionably receive the bar perfectly, settle in and stabilize at least briefly before standing. Magnifying instability by unnecessarily rushing the recovery is a stupid way to miss a lift.
If you feel the bar abruptly move forward or backward significantly, you may need to stand quickly and take a step to stay under it. Avoid this with proper balance through the lift and a more aggressive overhead position.
The easiest way to improve your bottom position mobility, stability and confidence is holding all snatches, overhead squats and snatch balances for 2-5 seconds in the bottom—but be ACTIVE and AGGRESSIVE in those holds, even with the lightest weights. It must become a habit you never have to think about.
And yes… if you don’t have great squat mobility, you’re at a disadvantage… I’m sorry. Work on it.
