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  • Dr. Chris Beavers PT, DPT

The Best Drills to Improve Your Snatch

Its no secret that the snatch is one of the toughest lifts to master. It requires a great deal of mobility in the shoulders, ankles, thoracic spine, but it also requires a great deal of skill to be able to increase the amount weight you can comfortably lift.


More often than not individuals lack the ability to master the bottom position of the squat and they lose the barbell because they are in ill position to control the bar. Here’s a short list of corrective drills that will help improve your control in the snatch and help you move more weight.


Band Resisted Overhead Squat


This is a technique that utilizes reactive neuromuscular training (RNT). That’s just a fancy way of saying that the band is pulling you into a position that you don’t want to be in and therefore your body must activate and fight against it. This drill requires your thoracic spine and your shoulder to activate and allows you to be in a more upright position which is the ever-elusive position that you want to be in with the snatch.





SOTS Press


This is a lot tougher than it looks. Its humbling because you think you can move quite a bit of weight until you give it a shot. This drill really challenges your upper back and shoulders as you press overhead. This helps teach you to own the bottom position with weight in your hand an ideal drill for the snatch




Snatch Balance


Snatch balance is a drill that’s been around for a while and is typically thrown around in the strength and conditioning world and CrossFit world. It’s a fantastic physical therapy drill as well if you want to improve your position overhead. The difference here from the squat press is that it has a bit more of a dynamic component to it and requires you to stabilize the weight as you go down.





If you need help improving your form or your dealing with an injury reach out if you have questions and need answers to what your dealing with. We can help build a customized treatment plan that will fit your needs and keep you from missing out on the things you love.

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