It is an advanced exercise that requires good mobility and stability in the shoulder, back and core.
The exercise is performed while holding the barbell in a snatch-grip position and starting from the bottom of a squat position.
Start with the barbell on the ground and your feet hip-width apart.
Take a snatch grip on the barbell, which is wider than your usual press grip.
Perform a squat, lowering your hips down and back as if you were going to perform a full squat. Keep your back straight and your core engaged.
As you come up from the squat, press the barbell overhead while keeping your back straight and your core tight.
Lower the barbell back to your shoulders and repeat the movement.
It can be a challenging exercise to master and it’s important to start with a lighter weight and progress gradually as you become more comfortable and confident with the movement.
Also, it’s recommended to have a spotter or coach to watch over your form.
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.
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.
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.”