I still remember stumbling on your “Mobility: What works?” video because I’m 6’5 230 w/ long femurs and I was trying to improve my squat position for CrossFit. Your content drew me in from that moment on and I just wanted to let you know how grateful I am for your videos. You helped me believe that I can achieve big numbers despite my genetic structure. Thank you, Zach. Keep going!
I used to make excuses due to my long femurs: "CrossFit isn't for me", "I will never be able to do good toes-to-bar", "I'm sorry, my body just doesn't balance like that". I kept at it and now, I'm amazing at toes-to-bar, it actually feels good to snatch. I've had to do so, so much mobility exercises, almost every day. But you CAN improve dramatically.
I love that you remade the "How to Snatch" videos and combined the best parts into this one video! I learned how to snatch from you, Clarence, and Greg Everett's free content online. Just hit 96kg this year, planning on hitting 100kg soon while training in Dylan's Dog Pack. Thank you for everything bro
I'm a 57 year old man in relatively good shape, relatively. I'm determined to do snatch and this is video is extremely helpful. I appreciate you sir for breaking the process down into do-able parts.
Man I would never have even gotten into weightlifting let alone hit a 100kg snatch were it not for this glorious giraffe of a man. Thank you coach ZT appreciate your content so much ❤
I have a huge respect for Olympic weightlifters. As a former powerlifter who attempted snatching on many occasions and failed, I can say just cleaning higher loads and dropping into a power squat is hard for many of us. Awesome to just watch these amazing athletes.
Somewhat newer crossfitter here with more of a powerlifting history. Needless to say, the snatch has been far and away my biggest weakness. I bought a barbell and some plates for my little basement gym and go through your snatch progressions on my off days. I’m slowly getting better using your videos as my lone resource, so I appreciate the time, energy and quality put into these tutorials.
This is probably the best intro to the Snatch I've ever seen. Shout out to Greg @Catalyst & Oleksiy, but the simplicity, conciseness and attention to detail which Zack gives us here, is invaluable. Thank you.
getting back into weightlifting again after gaining a lot of weight during covid and not going to the gym for basically 3 years because of depression. this is super helpful, thank your for all the educational content. i remember watching your snatch beginner video 5 years ago when i first started learning weightlifting.
I was 69th (nice) percentile amongst all Men in the CrossFit open this year. Yet, I struggle HARD with full snatch under any sort of challenging load. Thank you for your super informative videos on how us silly cross fitters can be better at these movements!
It's a strange issue. At light weight I'm sorta ok. As stuff gets heavier I am happy to hit parallel. Think like geared powerlifting squat depth parallel.
@@bmstylee I just can’t keep my balance as I transition down to squat. I have the mobility in shoulders and squat depth, but the reverse engineering Zach does here is already making a difference.
Just to know, CrossFit is very different from Olympic lifting. One major difference is you never catch the bar on the way down in Olympic lifting. This is one of the many sources of injury in CrossFit. I know it’s cool and popular, but Olympic lifting is a 3000 year old really safe sport with a very very low injury rate.
You videos are what got me interested more in weightlifting movements. After you collab with Juji and Clearance I was hooked. Thanks for making some of the best weightlifting videos on the internet.
Brilliant- also love you set a realistic expectation “from nothing to 100lbs” you see so many people throw around massive “training”numbers like nothing forgetting that this is not realistic for beginners/ intermediate lifters! Great job! ❤👏👏👏
I first started getting into weightlifting around 2006-2007 and this has been the most enjoyable description of how to learn the snatch I’ve ever come across, great video thank you!
Thanks. I’ve leaned a lot from your videos over the years. I started when I was 62 and can snatch 100 lbs with decent form (I think). 15:27 I agree, snatch really helps mobility and body awareness, plus is a super time efficient exercise in the gym.
I have developed a bad habit of not bumping it off the hip as much as I should. So I’m going to go back exactly as you advised, and return to the point where you focus on that. Thanks for the awesome video and the great advice!
Thank you for breaking each step down! I have watched several tutorial videos on this, and not one comes even close to this. So methodically and clearly explained.
So I feel a little better after watching this video. I’ve started learning weightlifting a few weeks ago in my 30s and my coach has been talking to me like I’m an idiot for not getting this right away. Gonna use your videos to help me practice at home.
One of the things I think could have a video of its own is the timing & usage of the lats during the 2nd pull for each lift, and how your shoulders need to be pulled back while the legs + lats work simultaneously, in order to provide a good path for the bar, as well as proper contact and tension throughout the lift. I learned that through watching your videos, but I did so under the lens of a CrossFit coach with over 5 years of experience, and over 13 years in the sport. Those details helped me eliminate ‘no foot’ lifting, and allowed me better contact + more stability in each lift. I honestly feel that an emphasis on this in one of your videos would really accelerate the learning curve for a lot of people. What I’ve learned throughout all my years (and in my own experience) is that there are certain aspects of fitness that just aren’t intuitive, and those deserve attention. 👍🏽
@@zacktelander Right on, I’ll have to double-check. I’m a fairly new subscriber so I wanted to put that info out there for the new batch, just in case. Love the content. 🤘🏽
This is such a great video!!! I´ve been learning to snatch on my own following Zack for a while and this video just sums it up!! Thank you for sharing all this knowledge Zack!!! Much love from Barcelona!
Thank you for this video! I have a lot of work to do. I've been doing a power clean + overhead press instead of one clean motion. Now I can finally do proper form.
Between you, garage strength and catalyst athletics my 42 year old self hit 184x3 on a power snatch today, probably could have gone 5-10 pounds higher. Snatching since August22. Currently at 5 weeks into a 8 week focus on no foot.
I did my first overhead snatch-grip squats this weekend with 105lb, and I credit years of watching the ol' giraffe. I think I'll keep it up and see where it goes
Best content out there. I learned the lifts from your channel. It’s pretty cool to see a new, consolidated video of your snatch progression. I have one major flaw that I can’t get rid of. How do you keep arms relaxed in the second pull? I’m rowing the bar into my hips and my knuckles are already pointed forward before the bar is at it’s max height.
"the sports names are a misnomer" you said this in a very old video and I always think back to it. one of the equations for power is power = force * velocity and if you compare any powerlifting exercise to any Olympic weightlifting exercise you can see that indeed the oly exercise has a higher velocity, which would (when strengths are equated) produce higher values of power
Fantastic explanation and 'invitation' to try this lift - I'm inspired. My shoulder mobility is lacking after an injury, but this gives me a handle on where to start working on it. Thanks!
This is an awesome video! Thank you so much. I am too poor to pay a trainer but now I don't have to because I can watch your videos. I'm just learning how to squat with it in the snatch position in a couple months. I'll probably be able to do real. Snatches
Insane how these athletes pull this off so easy .. my shoulder injuries make this painful & frustrating. Pretty much stretching & training myself to explosively drop to the bottom squat position by holding a railing like a ballerina to increase my chances of being in rhe right spot to catch the bar as its upward inertia stops & gently enables my arms to lock out @ the same time...can only clean 120 lbs for now @ age 61...
It is so bad for me to watch this, 3 weeks after microdiscectomy... because now I got inspired and really wanna try it at the gym today (with near zero mobility and a significantly weaker right leg, I might add). 😁
What are good foundational exercises to ensure that you have the strength to start? Like what should I be able to deadlift, what should I be able to squat, what should I be able to overhead press?
ATG Squat is no joke. personally, it took me 1 year to fully incorporate the form to my back squats confidently, coming from a parallel squat with rounding back and a lot of butt wink
I thought hip contact was no longer taught... Usually coaches just tell us to push the mid foot on ground while shoulders stay over the bar to allow a full extension with bar staying vertical. Hip contact can change the direction of the bar and may result to a miss in reception phase , what is your opinion on this?
Hip contact can sometimes be confused with banging the bar and sending the hips horizontal. This leads to a loopy bar path and jumping/chasing the weight. As a coach, I teach it as an upward moment to help elevate the barbell. Bottom line the bar must contact your hips but you're not fucking the bar! Lol 😂
I see youre still wearing the TYRs! I'm a long boiii. When I sit in a snatch position my feet spin out. My hip flexors are so tight. It takes me a solid hour of mobility and dynamic stretching to begin my lifts. Because of my hips. I need to, I believe, work on my ankle mobility, loosen up my quads, and hip flexors. I'm skeptical however about working more in those bottom positions as a means to give me the mobility. I'm also unsure honestly if my hip flexors are actually tight or if they're already lengthened which is why they never seem to get more limber. I really don't know. I'm more afraid of trying things like this and it not work for me. Have wasted all of that time you know. I've also realized though that it takes years to even become good at oly lifting. I've been doing it almost a year lmao.
I'm gonna use this to learn how to do an actual snatch instead of a shit form muscle snatch press, which I sometimes do when messing around. My current pr on that lift is 60 kg
My shoulders are way too broad to have them that wide apart. Ive really struggled with this movement. The overhead to full squat position only. These videos really help a lot though.
for my glass back i definitely want to develop the durability and mobility to do this. but idk if performing a complete snatch movement should be a goal for me.
Come to my 🇬🇧 Seminar Tour if you want to learn to snatch! All skill levels welcome. linktr.ee/zacktelanderuktour
No spots for the London seminar, only waiting list! Any chance you will be adding an extra date?
Booked in for London! Excited for this seminar
americans doing european tour: 4 dates in UK, 1 date in Germany and 1 date in Sweden
I still remember stumbling on your “Mobility: What works?” video because I’m 6’5 230 w/ long femurs and I was trying to improve my squat position for CrossFit. Your content drew me in from that moment on and I just wanted to let you know how grateful I am for your videos. You helped me believe that I can achieve big numbers despite my genetic structure. Thank you, Zach. Keep going!
I used to make excuses due to my long femurs: "CrossFit isn't for me", "I will never be able to do good toes-to-bar", "I'm sorry, my body just doesn't balance like that".
I kept at it and now, I'm amazing at toes-to-bar, it actually feels good to snatch. I've had to do so, so much mobility exercises, almost every day. But you CAN improve dramatically.
@@seth.heerschapwhat type of mobility exercises did you do ?
Crazy it’s been 6 years since I found this guy teaching on to get faster in the clean.
Is he still dating that French swimmer ….
I love that you remade the "How to Snatch" videos and combined the best parts into this one video! I learned how to snatch from you, Clarence, and Greg Everett's free content online. Just hit 96kg this year, planning on hitting 100kg soon while training in Dylan's Dog Pack. Thank you for everything bro
I'm a 57 year old man in relatively good shape, relatively. I'm determined to do snatch and this is video is extremely helpful. I appreciate you sir for breaking the process down into do-able parts.
lol dont do it
Man I would never have even gotten into weightlifting let alone hit a 100kg snatch were it not for this glorious giraffe of a man.
Thank you coach ZT appreciate your content so much ❤
All hail giraffe-man!
I have a huge respect for Olympic weightlifters. As a former powerlifter who attempted snatching on many occasions and failed, I can say just cleaning higher loads and dropping into a power squat is hard for many of us. Awesome to just watch these amazing athletes.
This is by a gigantic gap, the best snatch video i’ve seen. Its not even close. - think i’ll sign up for one of your seminars.
I do suggest checking out Max Aita when he did the snatch pillars on the JTS page. Those are pretty helpful as well.
I agree 100%
Somewhat newer crossfitter here with more of a powerlifting history. Needless to say, the snatch has been far and away my biggest weakness. I bought a barbell and some plates for my little basement gym and go through your snatch progressions on my off days. I’m slowly getting better using your videos as my lone resource, so I appreciate the time, energy and quality put into these tutorials.
15:26 of pure gold! Thanks Zack!
I hope people appreciate how carefully you must have chosen every word used in this video. Everything you said is so intentional.
This is probably the best intro to the Snatch I've ever seen. Shout out to Greg @Catalyst & Oleksiy, but the simplicity, conciseness and attention to detail which Zack gives us here, is invaluable. Thank you.
getting back into weightlifting again after gaining a lot of weight during covid and not going to the gym for basically 3 years because of depression. this is super helpful, thank your for all the educational content. i remember watching your snatch beginner video 5 years ago when i first started learning weightlifting.
I was 69th (nice) percentile amongst all Men in the CrossFit open this year. Yet, I struggle HARD with full snatch under any sort of challenging load. Thank you for your super informative videos on how us silly cross fitters can be better at these movements!
It's a strange issue. At light weight I'm sorta ok. As stuff gets heavier I am happy to hit parallel. Think like geared powerlifting squat depth parallel.
@@bmstylee I just can’t keep my balance as I transition down to squat. I have the mobility in shoulders and squat depth, but the reverse engineering Zach does here is already making a difference.
Just to know, CrossFit is very different from Olympic lifting. One major difference is you never catch the bar on the way down in Olympic lifting. This is one of the many sources of injury in CrossFit. I know it’s cool and popular, but Olympic lifting is a 3000 year old really safe sport with a very very low injury rate.
You videos are what got me interested more in weightlifting movements. After you collab with Juji and Clearance I was hooked. Thanks for making some of the best weightlifting videos on the internet.
Brilliant- also love you set a realistic expectation “from nothing to 100lbs” you see so many people throw around massive “training”numbers like nothing forgetting that this is not realistic for beginners/ intermediate lifters! Great job! ❤👏👏👏
I first started getting into weightlifting around 2006-2007 and this has been the most enjoyable description of how to learn the snatch I’ve ever come across, great video thank you!
This is such valuable advice, even for people that can easily fall into a deep seat.
Thanks. I’ve leaned a lot from your videos over the years. I started when I was 62 and can snatch 100 lbs with decent form (I think). 15:27 I agree, snatch really helps mobility and body awareness, plus is a super time efficient exercise in the gym.
Zack, thank you! this is ultra useful vid, no bullshitting or over complications, very straight forward and practical
I have developed a bad habit of not bumping it off the hip as much as I should. So I’m going to go back exactly as you advised, and return to the point where you focus on that. Thanks for the awesome video and the great advice!
Been waiting for a video like this!
Clean & jerk next?
Thank you for breaking each step down! I have watched several tutorial videos on this, and not one comes even close to this. So methodically and clearly explained.
Amazing video Zack, pulling slow off the floor helped me a lot when I found out I wasn't being patient
Thank you for this detail demonstration. Very helpful! Especially part 4 barbell progression.
So I feel a little better after watching this video. I’ve started learning weightlifting a few weeks ago in my 30s and my coach has been talking to me like I’m an idiot for not getting this right away. Gonna use your videos to help me practice at home.
Thank you so much. I've been doing CrossFit for 2 years and there's things here I've never heard before gonna help this comp coming up a ton!!
Be safe
One of the things I think could have a video of its own is the timing & usage of the lats during the 2nd pull for each lift, and how your shoulders need to be pulled back while the legs + lats work simultaneously, in order to provide a good path for the bar, as well as proper contact and tension throughout the lift.
I learned that through watching your videos, but I did so under the lens of a CrossFit coach with over 5 years of experience, and over 13 years in the sport. Those details helped me eliminate ‘no foot’ lifting, and allowed me better contact + more stability in each lift.
I honestly feel that an emphasis on this in one of your videos would really accelerate the learning curve for a lot of people. What I’ve learned throughout all my years (and in my own experience) is that there are certain aspects of fitness that just aren’t intuitive, and those deserve attention. 👍🏽
I miggggght have some videos on this in my technique videos playlist. not sure though
@@zacktelander Right on, I’ll have to double-check. I’m a fairly new subscriber so I wanted to put that info out there for the new batch, just in case. Love the content. 🤘🏽
Very helpful. Have the squat down, now suffering through developing the upper body mobility.
Absolutetly the best piece by piece breakdown of the snatch. Great tips on low squat mobility drills. 🎉
Thank you for helping demystifying the Snatch. You’re helping so many people with videos like this!
Possibly the best snatch coaching video I have ever seen.
These videos are invaluable Zack. Thanks for putting these together so I can always use them as guides and references for getting better.
This is such a great video!!! I´ve been learning to snatch on my own following Zack for a while and this video just sums it up!! Thank you for sharing all this knowledge Zack!!!
Much love from Barcelona!
Thank you for this video! I have a lot of work to do. I've been doing a power clean + overhead press instead of one clean motion. Now I can finally do proper form.
i was trained in crossfit gym and after 2 lessons I'm in love with weightlifting already! Thanks for the videos!
This is a great video... really helpful guidance. Thanks!
Between you, garage strength and catalyst athletics my 42 year old self hit 184x3 on a power snatch today, probably could have gone 5-10 pounds higher. Snatching since August22. Currently at 5 weeks into a 8 week focus on no foot.
I did my first overhead snatch-grip squats this weekend with 105lb, and I credit years of watching the ol' giraffe. I think I'll keep it up and see where it goes
Best content out there. I learned the lifts from your channel. It’s pretty cool to see a new, consolidated video of your snatch progression. I have one major flaw that I can’t get rid of. How do you keep arms relaxed in the second pull? I’m rowing the bar into my hips and my knuckles are already pointed forward before the bar is at it’s max height.
"the sports names are a misnomer"
you said this in a very old video and I always think back to it.
one of the equations for power is power = force * velocity and if you compare any powerlifting exercise to any Olympic weightlifting exercise you can see that indeed the oly exercise has a higher velocity, which would (when strengths are equated) produce higher values of power
Thankyou so much for explaining this movement in so detailed yet easy manner 👍
I`m struggling with mobility, so having a break down like this is invaluable! Thank you 😊
This video beautifully explain all the intricacies of this amazing movement. Great video Zack, thanks!
Fantastic explanation and 'invitation' to try this lift - I'm inspired. My shoulder mobility is lacking after an injury, but this gives me a handle on where to start working on it. Thanks!
Great Video! I like your history and personal perspective along with the instructions.
i'm a keen fan of o-lifting , and can't wait to start training . but just one stupid question please - can i use this to build muscle ? 🤔
I get a huge grin everytime I see Lasha snatch. Unreal.
Thank you, I needed this today. Working on technique all session. Thank you!
Extremely helpful, appreciate the effort and detail
Best snatch instructional ive seen. Great coaching 🎉
Great progressions. Useful to me as a coach and as I try to reconstruct my own snatch.
just look at this fabulous training facility! What a delight!
Realmente tus vídeos en muchas ocasiones me sacan de pequeñas dudas que tengo, sigue así y gracias por compartir tus conocimientos con el mundo 🌎😮
This is an awesome video! Thank you so much. I am too poor to pay a trainer but now I don't have to because I can watch your videos. I'm just learning how to squat with it in the snatch position in a couple months. I'll probably be able to do real. Snatches
Insane how these athletes pull this off so easy .. my shoulder injuries make this painful & frustrating. Pretty much stretching & training myself to explosively drop to the bottom squat position by holding a railing like a ballerina to increase my chances of being in rhe right spot to catch the bar as its upward inertia stops & gently enables my arms to lock out @ the same time...can only clean 120 lbs for now @ age 61...
coming back from a wrist injury I needed this
Tried the snatch for the first time today because of this video, what a helpful giraffe!
Bro got me doing muscle snatches with my hockey stick in my bedroom nice vid
Great video, you can show this to basically anyone who would like to start with weightlifting!
best video out there! other videos just assumes that i know what to do and skips most of the steps
It is so bad for me to watch this, 3 weeks after microdiscectomy... because now I got inspired and really wanna try it at the gym today (with near zero mobility and a significantly weaker right leg, I might add). 😁
Get obsessed with it! And just like that it’s been around 7 years obsessed. 💪
Thank you for breaking down all the lifts.
🙏🏻 Thank you for this brilliant video 🙌
This was a great comprehensive guide.
My favourite move. Awesome video 🙌💪
THE Guide To The Snatch pls 🙏🏻. ty coach zt
Thank you @zacktelander! As a progressing beginner should you do all these exercises everyday for a week to perfect the technique??
Great video is there one like this for the clean & jerk?
This was exactly what i needed. Thx much.
This is gold content
Soooooo...You got one of these beauts for C&J? This was fantastic!
What are good foundational exercises to ensure that you have the strength to start? Like what should I be able to deadlift, what should I be able to squat, what should I be able to overhead press?
I enjoyed this video very much
This video is amazing!! Thanks 🙏🏽
ATG Squat is no joke. personally, it took me 1 year to fully incorporate the form to my back squats confidently, coming from a parallel squat with rounding back and a lot of butt wink
This is really good! Thank you!
I thought hip contact was no longer taught...
Usually coaches just tell us to push the mid foot on ground while shoulders stay over the bar to allow a full extension with bar staying vertical.
Hip contact can change the direction of the bar and may result to a miss in reception phase , what is your opinion on this?
Hip contact can sometimes be confused with banging the bar and sending the hips horizontal. This leads to a loopy bar path and jumping/chasing the weight. As a coach, I teach it as an upward moment to help elevate the barbell. Bottom line the bar must contact your hips but you're not fucking the bar! Lol 😂
Waouw! Very interesting video ! Thanks a lot 🙏
I see youre still wearing the TYRs! I'm a long boiii. When I sit in a snatch position my feet spin out. My hip flexors are so tight. It takes me a solid hour of mobility and dynamic stretching to begin my lifts. Because of my hips. I need to, I believe, work on my ankle mobility, loosen up my quads, and hip flexors.
I'm skeptical however about working more in those bottom positions as a means to give me the mobility. I'm also unsure honestly if my hip flexors are actually tight or if they're already lengthened which is why they never seem to get more limber. I really don't know. I'm more afraid of trying things like this and it not work for me. Have wasted all of that time you know. I've also realized though that it takes years to even become good at oly lifting. I've been doing it almost a year lmao.
I like the way you explain things
This is so informative. Thanks
Salute coach Z! 🤸♂️
Thanks for doing these!
I'm gonna use this to learn how to do an actual snatch instead of a shit form muscle snatch press, which I sometimes do when messing around.
My current pr on that lift is 60 kg
Amazing video. Now we need video talking about clean & jerk
great explanation
This is fantastic content
Great tutorial Thank you Zach!
Algo!!!
Great video as always
This is gold.
you are a very impressive athlete
Love your content! 🔥
My shoulders are way too broad to have them that wide apart. Ive really struggled with this movement. The overhead to full squat position only. These videos really help a lot though.
Hey Zack, I'm trying to fit weightlifting in a small garage with only about 5x8 space, would you be able to do a video on lifting in small areas?
At 7:38. That lift. His hands came off the bar above the shoulders. That would bot be a good lift according to the rules. Was it missed?
for my glass back i definitely want to develop the durability and mobility to do this. but idk if performing a complete snatch movement should be a goal for me.
If you can't do it you hate it, when you can do it you really love it.
A+ content! Thanks!
That video is 🔥
THANKS 🎉😊