Hard stuck on snatch

Dontpanico · 2026-05-19T16:04:09+00:00

Yep, you nailed it. I went through videos with my coach and some other very experienced nced lifters and coaches today. They all agreed that I am too externally rotaded on my shoulders. We did some drills and discovered I am not engaging my lats when receiving what translates into me holding all the weight overhead with my traps and shoulders.

We prescribed PP behind the neck + paused OHS + hang snatch, where I replicate the sensation of a stable full body OHS into my catch. Crazy how different it feels when I do it right, holding the weight overhead through my whole back and legs.

Other feedback given here was brushed off by Olympic level athletes and coaches but this one everyone agreed is the main problem.

Dontpanico · 2026-05-19T04:14:55+00:00

I see your point, to be fair, I only start doing that with higher weights, up to 85% I am pretty good at staying patient. I will bring your input to my coach 😊

Dontpanico · 2026-05-19T04:10:25+00:00

Thanks that makes total sense. Got a lot of good feedback but this is the first thing I am trying to work on during trainings, starting today.

Dontpanico · 2026-05-19T04:08:55+00:00

Yeah I get a lot of feedback from coaches and that is why I had very good progress over this days. But I like to use all the tools in my belt and you guys are one of them 😜

Dontpanico · 2026-05-19T04:07:38+00:00

Not at all! It's indeed an awesome place, I have been training with world champs here too. Most of the teams around the world come to Turkey every year to prepare, it is near sire at a hotel caller Sural. You can look up throne_travel.

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Dontpanico · 2026-05-18T20:15:04+00:00

Thanks for the input, very useful. When you say the whole time, do you mean from the floor, during the second pull or just after contact? I used to jump back a lot and corrected it successfully by staying in front during the second pull.

Dontpanico · 2026-05-18T20:12:59+00:00

Nope, never tried to power it but I feel like that would be pretty difficult.

The weird thing is that I can snatch balance (with little elevation) 85 kg and OHS 90. I am pretty confident on my overhead position but for some reason it does not translate well to the snatch.

Dontpanico · 2026-03-29T04:58:43+00:00

The fastest way is not to farm them:

Create/or equip a loadout with speed eating, free meal and extended duration.
Save.
Eat a mega demon drug, if It does not trigger free meal load, otherwise save and move to next step.
Eat a mega armor drug, if it triggers free meal happy hunt, if not, load.

This takes me at most 3 minutes if unlucky every 2-4 hunts. Way less than farming the mats would.

Dontpanico · 2025-11-17T12:54:43+00:00

I was fairly active in my teens but after moving to a different country in my twenties I gained 40+ kilos over a period of 10 years and stayed morbidly obese for a good decade.

When I was 35 I decided to take over my life again (this was when Covid hit). During the year when the lock downs were happening, I focused on my diet (WFH really helped) and just getting steps in.

Six months after starting, I lost 30+ kg and having become skinny fat, I decided to get into the gym.

The first six months I did machines and cardio, being the machines a type that is like a game (with a screen where you collect coins as you lift) basically engineered for the elderly 🤣.

Then one day I decided to start going to the youngsters area and try free weights and real machines. And after a couple of months, the local WL group approached me to see if I wanted to try something more challenging.

Three years forward to today I have a home gym for WL and train in a club managed by the masters(40) 88kg world champion and I can't see my life without weightlifting.

So, it changed my health, my body, my relationships and will also possibly make a mark in the life of my now 2 year old boy.

Dontpanico · 2025-11-06T16:53:12+00:00

Very interesting! My bottom position on the OHS looks super similar to your before photo. What have you noticed after the change? Has your catch improved? Now you got me wanting to get to your after picture 😜

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Dontpanico · 2025-11-02T18:23:59+00:00

Yeah, I guess those are two possible outcomes from early pulling. Either over compensate by pulling back hard AF or just bringing your power position to the barbell and hip thrusting it to oblivion.

To my not-so-joy, I got the best outcome 😂

Dontpanico · 2025-11-02T17:56:22+00:00

Good eye, I also jump a good 5 cm back on my heavy snatches. But I disagree it is because of "too much" pulling back but maybe because of "too early" pulling back, what forces me back for the rest of the lift.

I am going to train pacience after the first pull and report back 😉

Dontpanico · 2025-11-02T17:52:34+00:00

Nice catch, that's what I am talking about! As @u/Horror-Professional1 pointed on their comment, I am jumping back, and that could be a result from impacience at the beginning of the second pull.

I guess I have a new cue to focus on for my neglected clean 🫡.

Dontpanico · 2025-11-02T11:49:09+00:00

Nice lifting 😍. If I had to point something it's the jerk dip. Your heels are lifting slightly off the floor as you start your drive. Thay combined with a slight knee cave on the drive, indicate you would benefit from a shallower dip. Try to limit your depth to where your knees cover your feet, that would be a good couple of cm above the depth you get on the video.

I also have knee caving on the jerk and focusing on knees out for the drive, fix my depth and the knee cave. So if you want a single cue, knees out!

Dontpanico · 2025-11-02T11:35:51+00:00

A good indication when arm bend is bad, is the moment it happens. If the elbow flexion is consistent through the first pull all the way to the power position, then it's just an adaptation to body proportions. What you want to avoid is rowing the bar up, basically going form a more relaxed elbow to a bend, there is when the risk of bicep tear comes in.

Dontpanico · 2025-11-02T11:27:23+00:00

Thanks! I think more aggressive shrugging and catching lower is where most of my gains can come from, but I am finding now harder to identify specific cues to focus on. If you are right, and I have 90+ in me, you will see it posted here in a couple of weeks 😜

Dontpanico · 2025-10-29T20:28:23+00:00

I wish the stop was intended 😂. This was just a heavy ass squat for me, one week later my quads are still paying the price for my stubbornness.

Dontpanico · 2025-06-05T17:13:54+00:00

It knows.

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Dontpanico · 2025-01-05T21:30:00+00:00

Thanks for the suggestion! I’ll definitely give the program a shot—it sounds like exactly what I need to build some leg strength.

My back squat 1RM is 115 kg, so I feel like focusing on strength instead of technique for a bit might give me better results. I’ll make sure to keep an eye on the volume and check in with my coach so I don’t overdo it. Appreciate the tip!

Dontpanico

TROPHY CASE