Tempo overhead squat
Three seconds down, then stand. Every inch of the way down is a place the bar could drift, and this makes you own each one.
Three slow seconds down, then stand at normal speed.
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
75–90% 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.
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.
Find out whether this is what caps your snatch →
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.
- Snatch-grip press · 25–40%
- Behind-the-neck snatch press · 30–45%
- Sots press · 25–40%
- Overhead squat · 100–110%
- Paused overhead squat · 85–100%
- Snatch balance · 95–105%
- Heaving snatch balance · 85–100%
- Drop snatch · 50–65%
- Snatch-grip push press · 45–60%
- Pressing snatch balance · 40–60%
- Snatch balance with a receiving pause · 85–95%
- Overhead hold in the squat · 80–100%