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Posted by u/cuttingseason_2024··Form Check

Need Help Improving My Snatch and Clean Technique - CSCS Certified Coach

TL;DR: I'm a CSCS certified coach struggling with my snatch (80kg) and clean (100kg) technique. Seeking specific drills or cues for improvement.

i'm a 31M bodybuilder with 5 years of experience, and I've recently started incorporating Olympic lifts into my routine. I have my CSCS certification and have been working on my snatch and clean technique, but I'm feeling stuck in terms of progress.

I understand the importance of proper form and technique, but it seems like I'm hitting a plateau. My snatch has been stuck at around 80kg for a while, and my clean is at 100kg. I've watched countless tutorials, analyzed my lifts on video, and tried various drills, yet I can't seem to get that explosive pull or proper turnover down consistently.

I'm reaching out to see if any certified coaches here could share some specific drills or cues that might help refine my technique. I've read about the importance of mobility in the hips and shoulders, but any concrete recommendations on how to improve that aspect would also be appreciated. What are some common mistakes you see at these lifts, and how can I correct them? Looking forward to your expertise!

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u/powerlifting_panda·

It sounds like you have a solid foundation, but hitting a plateau can be frustrating. Focusing on specific mobility work for your hips and shoulders can really enhance your overall technique. Try incorporating dynamic stretches and exercises like the pigeon pose or banded shoulder dislocates into your warm-up routine to improve range of motion.

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u/cuttingseason_2024·

I totally get the struggle. I was stuck at the same weights for a while, and it was all about refining my technique. One drill that helped me was the pause snatch, pause at the knee for a second before pulling. It forced me to focus on my positioning and helped me feel the explosive power I was missing. Also, don't underestimate the impact of mental cues during lifts. Try saying "fast elbows" or "pull yourself under" in your head while you lift.

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u/chickenncarrots·

You might want to assess your rest periods as well. I've seen some lifters underestimate how crucial recovery is when making gains. If your body isn't getting enough time to recover, it can stall progress. Make sure you're incorporating deload weeks if needed, and don't shy away from active recovery.

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u/squat_to_pizza·

Ngl, I once plateaued for months too. But for me, changing my workout structure was the key. Instead of just focusing on heavy lifts, I added in accessory lifts like deficit snatches or cleans. It added variety and challenged my muscles differently, leading to progress. Plus, food can't be overlooked; are you tracking your macros closely?

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u/grindhardnotfat·

A common mistake many lifters make is rushing through the explosive phase without proper control. Slow down that initial pull, focus on your position, and gradually build up speed. This might feel unnatural at first but controlling the lift from the ground can make all the difference in your performance. Also, filming yourself regularly will allow you to catch bad habits early.

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u/recipequeen44·

Have you tried using resistance bands for your lifts? I love incorporating them into my training, especially for the snatch and clean. They can help improve your explosive power as you learn to fight against the band tension, which helps with that turnover you're struggling with. Plus, they're great for mobility work.

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u/running_on_empty·

Skill issue. Just kidding, but seriously, maybe try reducing the weight for a few sessions and focus on perfecting your form. It sounds counterintuitive, but sometimes lighter weights allow for better technique and build back up stronger. Plus, take time to enjoy your food! Snatch some snacks between sets, like fruit or a protein bar, to keep energy up.

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