Snatch Learning Progression – Overhead Squat

This is the foundation of our teaching progression for the Snatch.  Understand and reinforce good position before worrying about how much weight you are doing!


1.  Understanding your Overhead Squat – How deep can you go with good form?

2.  Position 1 aka the Hi-Hang

3.  Position 2 – Some variety in position allowed here, such as:  Mid-Thigh, Above the knee or Below the knee position.

4.  Position 3 – With just a bar, it is also referred to as Mid-shin position.  If the bar has bumper plates on, this is starting from the floor

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