When beginners first start to learn the Olympic lifts, they often lack the necessary amount of mobility and flexibility to safely and effectively perform the full lifts. Aside from the top 10% of athletes who are genetically gifted with loads of flexibility, most of us will have to work very hard to achieve a strong and stable catch position.
The Snatch Grip Sots Press is a great warm up exercise, mobility drill and technique primer. You can use it to improve your overhead strength, stability, flexibility and most importantly, mobility.
1. Begin with an empty barbell on your back, with your hands out wide.
2. Descend into a squat while keeping your heels on the ground and your torso vertical.
3. Slowly and strictly press the barbell overhead into a fully locked out position.
4. Pause for 1-2 seconds before slowly lowering the barbell back to the starting position.
You’ll most often see this exercise performed at the very beginning of a snatch workout. Usually for 3-5 sets of 3-5 reps. Depending on your strength and experience level, you might stay with an empty barbell or even use a training bar or a pvc pipe.
You can easily modify the movement and make it easier to perform correctly by placing small weights under your heels to give you extra ankle mobility and overall leverage. After a few weeks you can reduce the height of the weights and slowly progress down to the floor as your mobility improves overtime.
Mobility – “The ability to move or be moved freely and easily.”
Flexibility – “The quality of bending easily without breaking.”
Stability – “The state of being stable.”