Do you have problems holding snatches overhead? Do your shoulders feel unstable in the snatch receiving position?
You will benefit from strengthening this position specifically. Not just hoping that you will automatically get stronger if you just keep snatching.
I’ve found that though my legs got stronger, my overhead strength in the snatch grip did not keep pace. Having the strength to make those tiny alterations in the snatch receiving position when the bar is millimetres from the perfect position can be the difference between making a lift and losing it.
Ever dropped the bar on your head in a snatch? I have! I once dropped 50kg on my head on the competition platform because my lockout was weak and my arms just gave way.
Fortunately the only thing bruised was my pride. But I wish I had known about this exercise at the time:
Behind the neck press in squat stance with snatch grip
Yes it’s quite a mouthful! Basically it is an overhead press in the snatch receiving position. It will help to make you strong and stable in that all-important snatch receiving position.
Watch the video to find out how to do it correctly.
If you struggle to stay in a proper squat position while doing this exercise, lean your bum against a box or pillar to help you keep your balance while you press.
Start with 3-4 sets of 10 to condition the exercise. Once form is good, progress to 4-5 sets of 5 with a heavier load. After a few weeks, try a 1 rep max!