Almost EVERY mistake in the snatch is a result of a mistake in the pull. If you suspect this is the issue, then the Stage Snatch might be perfect for you! The Stage Snatch is designed to reinforce proper positions in the snatch, and can be treated either as a warm up for more experienced lifters, or a main exercise for lifters new to the snatch!

To perform, execute a snatch as normal, with three pauses.

1. 1” off the ground: This position should have the shoulders above the hips, and the hips above the knees, with foot pressure directly in the midfoot.

2. 1” above the knee: This position should have the same angles above, but with the shins vertical. Hips still above the knees, and shoulders still above the hips, and most importantly foot pressure STILL mid-foot. It is common to be too far back on the heels here.

3. Hip/Power Position: This position has the bar in the hips, the torso completely vertical, and the knees still bent. Foot pressure remains in the midfoot here before violently exploding up to complete the snatch.

Check out the video below for a demonstration!

If you know this is something you need help with, then check out our FREE 4 Week Fix Your Shitty Pull Program! Click here to sign up!