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Video above is 125lb. I catch it almost in a full stand, then do an overhead squat.
I’m trying to catch it near the bottom of the squat position.
Any tips?
Of note: it gets worse as weight gets heavier.
My shoes are flat, no heel wedges. I do have a pair of wedges on order.
I am far from an expert at Olympic lifting, but I ask: How much can you overhead squat?
I would guess that you don’t have much confidence in your balance catching the weight in a low squat position. Maybe working on a fairly fast descent with overhead squats will increase your balancing adjustment capability. Probably best bet is getting advice from someone who is actually successful at Olympic lifting.
Yeah that pretty well describes the snatch, but it doesn’t really advise me how to catch lower.
Cool to see this old stuff though.
I guess you didn’t read all the words 
It’s an overhead press while squatting down. Pull or clean the bar to the shoulders. Squat down while pushing the bar up. Bar should stay in the same spot.
Then stand up like a normal overhead squat.
Something like this
Sorry if that was completely unconstructive.
I don’t think its too far out there actually. Did some googling on the subject today and people recommend a movement called the “snatch balance” which is similar (though snatchier) to that old article. Ill try it soon.
What i really could use though as @RT_Nomad said is:
Don’t know who does that here. @antiquity have we talked about this?
@aldebaran you around?
There used to be an olympic lifting category/subforum on here but it looks to be gone. I basically disappeared from here for 7 years and some things changed.
I don’t remember who used to frequent it or if they’re still around. But I do know CT did coach weightlifting some and he’s certainly still around. May be worth asking in his forum?
Yeah that is basically the same idea. Obviously much faster. And snatchier
This one is basically the same
What does your clean look like?
@TrevorLPT It’s much better. I tend to catch the clean a bit sloppy as it gets heavy, but it’s about the right height.
Haven’t taken a video of it in a while though.
Started high of course but I’ve managed to improve that more than the snatch.
Thanks for tagging me. Your video of your lift shows more of a muscle snatch since you catch it pretty much completely upright and not really even in the power position. The balance snatch, as mentioned, is a great tool. I would also suggest working on getting reasonably good at the power snatch before really worrying about a full on squat snatch.
The squat snatch is really tough. I still stick to power snatches mostly because this, but I should work in squat snatches more. Mine is more like a power snatch followed by an immediate overhead squat. Good luck!
Thanks. I’ll count this as a win and keep practicing.
I tried the snatch balance this morning and it SUCKED.
When I BTN press I don’t go that low - ear height at lowest, and so having the bar all the way on my shoulders with my arms wide feels weird to begin with; push-pressing up from there is OK, the overhead squat is fine, but then lowering back to the start position is a very uncomfortable thing, even using very light weights.
I guess I should just drill it, keep it light, and get better at it/more comfortable in that weird position.
A good excuse to train BTN press hard and get BB shoulders!
I do actually coach O-Lifts pretty frequently, here’s what I would do:
Perform the following complex EMOM for 8-15 minutes, 2-3 times per week. I would probably use 95-115lbs
1 - Hang power snatch from hips
2 - Overhead Squat
3 - Snatch Balance
4 - Snatch from hips
Adding the 1st pull (floor to power position) will add too much complexity for now. Instead, just focus on deconstructing the ability to get under the bar and stabilise
Hi buddy,
I do oly (once had a 140kg C&J) Snatch is a technical lift and practice is needed. Snatch balance is a good exercise, but not sure it will help. My suggestion this is not the right website. Go to YouTube vids of Catalyst Athletics and California strength for help.
I had a similar problem to you - effectively did a power snatch. good drill for you might be to start with an empty bar at the hip and using a small/no dip, snatch it up and dive under at the same time. This should be in your warm up and warm up sets. The other trick I found useful was to do pause snatches, Klokov style. The pause at the knees seemed to help with getting under the bar.
Good luck
Oh man thank you so much, this is what i was looking for! Much appreciated. Ill tag you in a couple weeks as this progresses!
@Vas2001 , thank you! Thats an impressive lift, btw. When i get to bodyweight in the C&J I’ll be pretty happy. (Almost there.)
I’ll definitely try that warmup!
Happy to help mate!
On second thoughts you may want to add a sotts press (behind neck shoulder press in the bottom of the squat) at the bottom of the overhead squat. This would give you
1 - Power snatch from hips
2 - OH squat + sotts press
3 - Snatch balance
4 - Snatch from hips
You would then follow it up with your “regular” lifting for your upper body, lower body and trunk
Awesome. I’ll probably have to start with only the bar or 65lb to add the Sotts press, but happy to do it.
I’ll start tomorrow before my regularly scheduled Front Squats, Push Press, and SGDL session.
Hi my man it’s a been a while, appreciate the tag!
I think the Snatch Balance to me is a great exercise for sure, but what helped me the most with your problem, is the tall snatch or the snatch from hips as j4gga2 said, I was starting all my sessions with it (GO LIGHT)
Some folks suggested snatch balances, and a snatch complex that looked good. For more depth on the subject, check out Mike Burgener’s page. I think if you learn the Burgener Warmup it will help grease the groove for that third pull. What you’re doing here is a muscle snatch into an overhead squat. In the third pull, you pull yourself under the bar. As a Master’s CrossFit competitor, I learned this stuff late in life and it was a bitch. You’re doing great; just need some refinement on technique, esp re: the third pull. Good luck!
