Fix the Fear of Pulling Under Snatches

If you miss your heaviest snatches because you’re afraid of getting deep under the bar, here are some ways to work on it.
First, start building better familiarity and comfort under the bar by pausing for 2-5 seconds at the bottom of every snatch, overhead squat, or snatch balance you do. This is the simplest way to rack up experience down there.
Next, build strength and stability for greater confidence with heavy overhead squats and snatch balances. Pushing these exercises until you’re able to do 5-10% more than you snatch will help you trust your ability to safely receive even new PR attempts.
You can also build confidence and commitment in a deep pull under without the threat of actual heavy weights with exercises like the tall snatch, snatch from high hang or blocks, slow-pull snatch, or dip snatch. All of these simulate heavy snatches by reducing the ability to elevate the bar so you’re able to practice that execution without the fear of the actual big weights.
Also consider what’s happening in the lift before the pull under-if you’re out of position or balance in the first or second pull, not only will the idea of pulling under seem scarier, you may be physically incapable of doing it, meaning racking up a bunch of sketchy misses at heavier weights and increasing your fear and doubt.
You can also adjust your training program to help. Doing 8-20 on-the-minute singles with the same or increasing weights, and over time moving those weights heavier and heavier is a good way to minimize thinking and let yourself make lifts.
Progressive waves will allow you to sneak up on your pants-s%!ting threshold. Do 3 waves of 3 increasing weights, increasing those weights slightly on each wave. For example, 90-95-100, then 92-97-102, then 94-99-104; single kilo increments are a good idea for lower weights.
And of course, simply trying to accumulate more volume as close to the pants-s%!ting threshold as you can is helpful. Try to do several sets a few kilos under and creep it up week to week as tolerated; you can also work to a heavy single and find exactly where pants will s%!t on that day, then drop to the closest weight you can execute well for a few more singles.
Finally, practice visualization-ideally when first waking up and right before sleep, as well as before each set of snatches. Rehearse the entire execution until it’s completely routine and consistent, and you’re actually experiencing the positive emotional sensation of making a big lift rather than fear or anxiety in anticipation.
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[@tonybrown7199]

Thank for continuing to consistently provide quality content on your channel. I am recovering from ACL surgery, so I can't really lift at the moment, but I still watch and appreciate all you do.

[@stevenorth1564]

Great idea holding for a few seconds at the bottom of snatch or snatch balance to increase confidence and arm strength. Thank you another good video.

[@pooljunkies123]

Such a great video as always!!!! Thank you!!!!!

[@375Avp]

And this is another reason why I like you so much. You address all points within the athlete. There is such a few coaches able to recognize when the athlete missed because of psychological issues like a get to pull under the bar. I can talk for myself I am talented master in age athlete who chooses WL at advanced age as a hobby/sport. Although I had a Coach who addressed technical matters was missing every time because of my fear to pull under. Then I took more risk and fell confidence but man this video is what I need in order to work on my goal. Thank you so much for sharing this! How can I get in contact with you to tentatively build a program?

[@CatalystAthletics]

I don't do individual coaching or programming for anyone outside my national/international team. I have 60+ programs here - www.catalystathletics.com/olympic-weightlifting-workouts/training-programs/ And I coach online groups also - www.catalystathletics.com/olympic-weightlifting-teams/

[@JuergenNoll]

Exactly my problem. Thanks for the ideas.

[@SofaKing880]

I’ve been oly lifting for the last 4 months, and I never would have anticipated this, but I have a much bigger mental block with pulling under cleans than I do with snatches. I’m guessing it’s because I subconsciously feel like I can bail more quickly and safely out of a snatch than I can a clean because of how close the bar is to my knees

[@stanza2768]

I thinkk people have an easier time with cleans because of front squats. you just need to do more of them

[@jjfromthegym]

Always here when I need it.

[@Mr.Ciobanu]

this is by far my biggest problem! I can do a snatch high pull almost locking it out with 120 but snatch is still 90 and probably a power ! But am I also old,fat and slow, so that might be a bigger factor

[@chuckrestuccia743]

Great video! I love the way you make the basic bacon and eggs taste great and different every time. I know you sadly had the the granddaddy of injuries in the SLAP tear. I’m 7 weeks post op from 3mm tear repair of my rotator cuff. What should I expect as I proceed forward with PT as far strength and progress. I’m 57 and I’m in great shape. Thanks

[@CatalystAthletics]

I had worse than SLAP - full thickness supraspinatus tear and labrum torn almost all the way around done during a dislocation. You can read about my experience here - www.catalystathletics.com/article/1924/Shoulder-Dislocation-Rehabilitation-for-Weightlifting/

[@chuckrestuccia743]

Wow I’ll give it a read and thanks for everything

[@chrisleskiw9091]

What are the beeped words?

[@ObO2k]

What would you recommend for someone, who has no issues getting under a snatch, but struggles with getting under a clean, besides universal tips from this video?

[@CatalystAthletics]

This info applies equally to the clean - just using the equivalent exercises

[@user-yf5kv7wx3p]

Does the wrist need to be stiff or loose on clean and jerk

[@user-yf5kv7wx3p]

Does the wrist need to be stiff or loose on clean and jerk?