Snatch More Weight With These 3 Drills

If you’re interested in taking your weightlifting to newer heights then you must look at how you can create a secure, solid lockout position overhead.

It’s pretty common for lifters and functional fitness enthusiasts to question their overhead strength and stability. Simply using snatch variations over and over again won’t address it so here is a 3-movement progression you can use to refine and then build your Snatch.

Snatch Push Press + Overhead Squat

This should be the starting point for anyone. It’s also something to return to for more experienced lifters. First, build your awareness for barbell placement over the back of the next. Knowing where the bar should be and increasing the time under tension in that position is a critical step to acquiring better Snatch technique

By advancing load and volume you can develop upper body strength & stability.

When should you do these?

This strengthening exercise should be done after main weightlifting lifts or following heavy primary strength work.

What loading should you use?

As with most things, it depends where you currently sit. Best practice is to start with light loads and linearly increase over the course of a 4-8 week training block.

Snatch Balance

The Snatch Balance is a dynamic receiving position exercise that adds more demand on technique, precision and speed than the overhead squat. It forces a lifter to drive themselves aggressively under the barbell in a vertical fashion, both increasing upper back and shoulder strength as well as patterning sound receiving practice specific to the overhead position in the Snatch.

When should you do these?

Preferably, a lifter can perform these following their main weightlifting and strength segments.

Interestingly the Snatch Balance could be programmed before or after the core weightlifting and strength pieces. Intent can be to use it as a “primer” or as an accessory lift depending on the needs of the lifter.

What loading should you use?

For lifters who are inconsistent in getting into the receiving position or lack power in their lockout, try using this with light-to-moderate loading BEFORE Snatching.

Traditionally, depending on your skill and movement quality, the Snatch Balance can also be programmed with moderate to overloaded (beyond current best Snatch) as an accessory movement.

Sots Press

When done well, the Sots Press is an amazing strength and mobility exercise. It will also take your understanding of pulling under the bar to a new level.

Whilst it is going to be performed at lighter weights than the previous two movements, it will undoubtedly increase mobility and strength in the hips, upper back and shoulder girdle. It also requires a great deal of core stabilisation which will benefit any user.

You will need to earn the right to use the Sots Press – being able to control a press-into-squat requires good positions and ability.  

When should you do these?

Usually in a warm up or specific session focussed on structural balance.

What loading should you use?

Light. Really light. Don’t be surprised if you begin with just a broomstick!

If you’re looking to improve your lifting with the help of a coach, just send a message to me, at or send us a message on our Facebook page


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