I'm a serious recreational lifter. I enjoy doing the power and Olympic lifts but find the over-head squat portion of the full snatch to be difficult. I can easily do the squat-clean and press with 185 but I find the full snatch difficult with even 115 lbs. I would like to know some good exercises and drills for helping me improve the full snatch. I appreciate any advice you can offer.

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    I would look into mobility issues first and foremost. Apr 16, 2012 at 20:02
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    FYI, Rippetoe doesn't mention any assistance exercises in 3rd edition starting strength for the power snatch.
    – user3085
    Apr 16, 2012 at 20:19
  • I have very good mobility. I can do a squat clean and nearly bounce my butt of the ground when I go into the squat. So if there is any sort of mobility issue it might be in my shoulders, but I don't think that is the case. Maybe I just need to spend a few weeks doing daily over-had squats and increasing the weight? It really seems like a balance issue to me. Apr 16, 2012 at 20:23
  • How are you losing the lift? Apr 20, 2012 at 15:39
  • Sorry, Dave. I forgot to respond. The issue I have is with the overhead portion if the lift (it either falls forward or backward). I have designed a routine that I will post that combines some stretches and exercises for mobility and some assistance lifts. If I notice a good improvement in a few weeks I will post what I have come up with. Apr 25, 2012 at 17:37

1 Answer 1


This could be due to shoulder stability - work your OH squats as much as you can, plus supplemental exercises like KB windmills and TGU will be of help as well.

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