snatchlike

The drills · Overhead position and mobility

Paused overhead squat

Three seconds spent sitting in the bottom. If the bar drifts forward while you are down there, the set is over and the weight was too heavy.

Down, then three seconds spent still in the bottom before standing.

Playing at half speed, so the turnover is visible.

Embed this drill

Writing a program, or running a club site? Paste this into your page beside the line that names the drill, and your readers get it moving, with its band and the fault it fixes, and a link back here for the rest. No video, so nobody's face. To show the band in loadable weights, add ?snatch=80&units=kg to the address in it, with your lifter's snatch. Coaching a squad? Read the whole team sheet at once, with a link for each lifter.

How heavy

85–100% of your squat snatch — see it in kilos. That is a band, not a prescription: where in it you work depends on the day. It is a conventional coaching band rather than anything measured here — treat it as where to start on a drill you have never done, then let the bar tell you the rest.

It trains holding it overhead, catching low.

Faults this drill fixes

Find out whether this is what caps your snatch

Tell snatchlike three numbers you already know and it will name the thing actually capping your squat snatch — then write you a session that fits the time you have. There is nothing to sign into to use it.

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Film a set of it as proof of work →

More from overhead position and mobility

You cannot catch what you cannot hold. These build the lockout and the bottom position before there is any speed involved, and most of them are light on purpose.