How To Snatch For Beginners and Elites | EXERCISE PROGRESSION
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- Опубліковано 4 лют 2025
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Coach Dane Miller breaks down a snatch exercise progression for beginners that you can follow in order to snatch heavier to improve your strength and mobility in the gym.
#snatch #athlete #strengthandconditioning
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Improve YOUR Snatch with our SNATCH PROGRAM! 🏋️♀️🏆
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It's self evident he's not only passionate about weightlifting but he's extremely passionate about the people he coaches. Outstanding instructional, thank you.
As an aspiring S&C coach, your channel has been probably my favorite ever on this platform. Such amazing FREE knowledge is much appreciated. Keep up the great work coach
Glad you enjoyed!!
@@GarageStrength hi, I just had one question, I noticed that everyone who does the snatch and clean and jerk has what looks like a thrust in the middle of the lift when the bar passes their knees, I do not have this thrust, I just bring the bar up in a straight motion up above my head, is there something I’m doing wrong?
this video comes out right as im getting ready to head to the gym for a snatch session. much appreciated
oh yeah 😎
google knows way too much bro
Same
I took my gf to the bedroom for a snatch session then went to the gym😏😜
I simply love the shoe tap sound
I’m 65 and started doing these as a warmup, and it really works the whole body! It’s awesome
This is an amazing channel. I’m finally back to these lifts after two years of dealing with a brain injury,
This video is super informative as I’m brand spanking new to snatching. The complete breakdown and how to do it chronologically is exactly what I need right now to develop technique and muscle memory. Great coaching !
Man I wanted to appreciate you for the knowledge, pretty detailed and organized! greetings from Costa Rica
Wow! This is hands down the best S&C channel I’ve found on YT. The way you breaks it down! It makes me feel like my trainer is right there with me in the gym.
Really great video! Great explanation on how to break down this complex motion for completely new beginners weightlifters and even for more advance lifters so that they polish the skill. Way to go
Coach, can't believe you do this for free. Great instruction and a great athlete showing us novices the ropes. I need to find a Coach in ny local area.
glad you found this useful!
As an DPT I have to say that this Chanel is one of the best I’ve ever seen!
Exercise #8 is the most important and not so many coaches pay attention on that. Amazing coach!!!
Im using this now and i see a massive difference in my mobility
Between you and Zack - I'm gonna get the hang of this! I'd consider a solid OH squat as genuine progress (I'm 58)
Just started CrossFit after a background in football, baseball, basketball and other sports. This is by far the hardest move for me to get down even with a weightlifting background. This video will help, squat snatches at 4:30 today hopefully I can put some of this in use!
Thank you Sir. I have started the training with your guidance. I have reached to overhead squats but only with 10kg barbell. But I am increasing my reps everyday.
Improve YOUR Snatch with our SNATCH PROGRAM! 🏋♀🏆
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I just had an incredible workout. Thank you, you’re incredible. Thank you for sharing your experience.
Perfect timing on the video they just added snatch to high school lifting in Florida
😎😎😎
🙏💜🇮🇳🌍 I am 78 I learned about snatch when I was 25.in Olympic games weightlifting is my favorite sport.
Thank so much, that what I was looking for. This is pure gold.
I swear the God this channel has the best outro music!
Looking forward to trying some of these tips out. Recently started to try & improve my snatch & clean. After playing football (soccer to you yanks) for 20 years and picking up numerous ankle issues my ankle mobility sucks and Im struggling to catch the bar in a squat position, especially overhead. I think some of the pointers in this video will help 👍🏿
Very nice explanations, thanks for the material.
This is gold - thank you
Thank you sir
I wanted this video🙏🙏🙏.
really good Video
thank you
i`m convinced that i can improve my Snatch Skills
Very helpful video, tx boss $
This is super coaching. Thanks.
Subbed! Great video. I'm considering doing a Super Total meet later this year. So, I really need to bone up on my Olympic lifts.
Progression Routine📜
Snatch Grip: Get the bar into your hip crease. Start from ring fingers on rings and adjust from there.
2-3 x 5-10 Behind The Head Press w/ Snatch Grip: Feet hip distance apart.
2-3 x 5-10 Overhead Squat: Feet a little bit wider with toes flared outwards like a landing position. Keep shoulders pulled tight like during the Behind The Head Press.
2-3 x 5-10 Snatch Balance: Combining the Behind The Head Press with the Overhead Squat: Little bend in the knees to start. Move the feet apart when pressing.
2-3 x 3-5 Muscle Snatch Into Overhead Squat: Have the bar in your hip crease. Maintain straight legs and pull the bar into the overhead position. Then perform an Overhead Squat.
2-3 x 3-5 Hip Power Snatch Into Overhead Squat: Compared to the muscle snatch, bend your knees to catch the bar (quarter to half squat position).
2-3 x 3-5 Hip Snatch: Full snatch starting with the bar in your hip’s crease.
2-3 x 3-5 Above and Below Knee Pause Snatch: Start from the ground. Hold the bar for a full 1-2 seconds below and above the knee. From there finish the snatch.
2-3 x 3-5 Full Snatch
I’m gonna follow this video until I get the muscle memory down. Thanks for the knowledge !
Well done!
So so helpful thank you!!!
Underated channel
Funny enough I’ve wanted to search this since I started watching your channel and you have provided!!
we didn't want to disappoint!
Great progressions, will be following this routine with my 7 and 5 y/o girls over the summer 😀
I’d like to really know how to get that thoracic mobility. Would greatly appreciate the starting steps towards upper mobility. She has a fantastic upper mobility.
check out this video -> ua-cam.com/video/pLOAf2EvqN4/v-deo.html
i'm in love with this channel
we love our subs!!
🎉Thank you!!!👍👏👏👏👏👏
Just what am looking for, thank you so much!!
great video. Thanks
1.) Standing Snatch Press
2.) Overhead Squats
3.) Snatch Balance
4.) Muscle Snatch
5.) Power Snatch to Overhead Squat
6.) Hang Snatch from the Hip
7.) Snatch Pause Under the Knee - Above the Knee
8.) Snatch
Excellent training video.👍👍👍
great video! my ankle mobility is not great forcing me out of position. any quick recommendations? does your program address this issue?
Thank you
Me: I think it's time to start trying to learn the snatch.
Garage Strength: We got you
It was meant to be😏
Great content. Thanks for sharing!
Nice bro ,yes,my snatch improve ,your channel so helpful and thanks so much
love it!!
@@GarageStrength 😊😊
TQ coach love from India😊
Great video, it will definitely take a few watches to get all the info.
no shame in that! let it all in!!
I love this
The quads on that lady 👍👍
Content so good Imma fire my personal trainer.
unemployment rate going up
Hayleys perceived quarter squat's just casually deeper than Joel Seedmans full squat
What do you think about Oleksiy Torokhtiy's method of quickly finding the snatch grip? Taking a pvc pipe and lifting one arm straight up, one directly to the side and then matching that width to your bar.
Love this Keith Haring Shirt. Wehre can I buy it?
Thanks, muchas gracias.
Any tips on how to start with all these exercies if the shoulder, hip and ankle mobility is not good enough to do an overhead squat? Is it recommended to first be able to do an overhead squat? Or is getting all those motions involved immediately also a good option?
Can you do a power clean and clean and jerk video coach
Hailey is so done with demonstrating.
What to start learning first? Snatch or clean and jerk?
What's the best way to lower the bar for clubs without a weightlifting platform?
do you have a beginner program available?
I thought I was mobile and am able to clean at full depth but damn this was so hard to get into the right form.
This is one I could never get down 😂
patience!!
Hello Coach, I wish I could a snatch session in person with you.
Great content. Where can I find/buy that wood bar, I think he called it Dao Rod?
Dowel rod at a hardware store. Any store that sells wood should have it. Get it cut to the length of the barbell.
Do all olympic weightlifters eventually have the ability to perform an overhead squat without weightlifting shoes? I'm only a beginner ( how I found your channel) and I'm just curious if I will eventually have that mobility or will I have to purchase weightlifting shoes if I want to achieve that deep squat? I currently cannot do a deep squat on flat shoes without leaning forward.
Change your stance
I cant seem to get the overhead squat right. My ankle and shoulder mobility is very poor and I think thats probably why. Should I correct the mobility issues before I try to snatch or try to focus on form of the snatch and the mobility will come the more I work on it?
i dont have the shoulder mobility to overhead squat (decades of tennis and benching i guess), so i didnt get very far in this workout
Progression
That's a good name for this vid. Once I saw Hayley, I thought, "Geeez, I'd like to make some progress with her!"
when would you recommend a beginner to add weight? I've been doing btn presses, drop jerks, muscle snatches and all that the past two weeks with just barbell.
I'm gonna keep coming back to this video 👍
Slowly is the answer. Add weight slowly in small increments. Stop immediately if anything hurts. Never rush reps.
Are behind the neck presses not quite bad for your shoulders?
👏
4:11
Power clean ....make video from noob to pro......basic to top
thanks for the suggestion!!
….but I started while ago just doing squats, (no weight).
🙌🙌🙌🙌
Been doing some technical practice with low weight (and the bar). Everything is slotting into place. Bottom position is good, sometimes unbalanced, but still good. I've never had concerns with A2G squats (even under 90%+). I can squat REAL deep.
I am now experiencing some hip pain. Is this unusual, considering I have the ROM and mobility?
I would appreciate any info from the community of channel... it's really frustrating.
Hola lo pueden traducir al castellano 🙏
Practicar
Is that a church pew in the back? Haha, how'd that end up there?
our hidden gem! can fit plenty of weightlifters on it!!
How is this video for beginners? Most beginners cannot do most of these exercises because of lack of mobility
Men of culture
Another video missing the most important and the first step for beginners. For so many years most off so called coaches have not been able to decode the first and most important movement before you get to the bar.
Which is?
total loser sport.
Haley's got quite a snatch