Force Barbell

Changing lives through movement

BW snatch

Here, let me get this out of the way.

I am sure that someone just stumbled onto this post looking for porn.

See, Force Barbell is not the type of place that gets top tier lifters who want to take their game to the next level. We get people who are new to the sport or even more common, people who want to try the sport.  We consider our selves very developmental, yet quite capable of producing champions.

Inevitably we have plenty of lifters that come here after watching YouTube videos of awesome, beautiful looking snatches.  Quite often these novice athletes are amazed that they can’t replicate flawless technique after 10 minutes of trying. And they are even more amazed when they are not perfect at snatching after one training session.

Honestly, I like the enthusiasm and the drive for perfection.  I would rather someone have the mindset of “I want to crush snatches” versus the mindset of “I will never be good at snatching”. But sometimes we have to give people a dose of reality.

So here is the deal and what most novices don’t understand. In order to be really good at snatching and perform that “beautiful, flawless” technique, you have to build a foundation and a good  launching platform to improve in the snatch.  Most people don’t have that. They lack overall strength, mobility, and stability.

So what do we do day 1 and day 2 to get them going in the right direction?

 The First Day of Snatching

Day 1, we assess the shit out of them.  Find the most critical things to fix and talk about fixing these critical flaws with our athlete.  In other words, we develop a plan for success.

The Second Day of Snatching

Day 2,  we provide them with a complete training session that includes a bad ass warm up.  One that improves the critical stability and mobility limitations that the athlete has.  In that same training day we drill a position that is going to reinforce the movement pattern we want.  And the last part of the day is a re-test to see how the athlete responded to the drills we just executed.  From there we either add, delete, or make no changes to the plan.

One Quick Example

Here is an example of Annette, whom we just did this very with this week.

Day 1 Assessment recap: No t-spine, hip, or ankle mobility.  Very rigid lats and pecs.  Weak posterior period!

We talked about these limitations with her and took pictures of her lifts.

Day 1 Photos


Day 2 Training

We executed a warm-up that identified her weaknesses displayed.  Gave her two snatch drills that addressed her limitation.  Did two exercises to strengthen the posterior side of the body.  Retested the snatch and asked; “did what I just do have a positive effect on this athlete and what should I change?”.

Day 2 Photos


Three things should be really clear in these photos.

1.) The lifter still has a long way to go.

2.) We made significant progress and put the athlete in a better, more stable, less injury prone position.  The drills implemented worked and should be continued.

3.) I am a genius!

OK, #3 may be off just a little.  All I did was assess gross motor relationships and manipulate them the way that I wanted for desired outcome. I started building the foundation for a beautiful snatch.  For the novice lifter, just remember it is process to build a youtube worthy snatch.  It is a long and joyous journey. My suggestion is that you enjoy the ride!

As always,

Live Light, Lift Heavy,



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