My path to a 40 kg snatch

Six months ago I started the Snatch – a technically demanding but incredibly satisfying movement in Olympic weightlifting. Today I can stabilise 40 kg safely overhead. That was not a straight path: there were Mistakes, frustration, mini-breakthroughs – and a great many repetitions with light weights.

In this article I share my path from a coach’s and an athlete’s perspective: What helped me, which drills I recommend, which mistakes I made and how I structure my training so that technique and strength grow together.

Why the snatch of all things?

• It forces you into clear technique: Timing, position, tension – everything counts.
• It demands Mobility (ankle, hip, thoracic spine, shoulder) – and rewards consistent work on it.
• It trains Explosiveness & body tension – skills that also help noticeably in Pilates and functional training.
• It gives you an an incomparable feeling, when the bar “floats” and you stable in the overhead squat land.

The biggest struggles (and how I solved them)

1. Pulling too early (early pull) I “pulled” the bar up too early with my arms instead of using the extension (knee–hip–ankle) to the full. → Solution: “Patience to the hip”, high-pulls with a pause, tall snatch.

2. Bar path too far in front of the body The bar drifted away – unstable, energy-wasting. → Solution: “Bar against the shirt” – lat-pulldown feel; snatch pulls with contact and video feedback.

3. Unstable position at the bottom (overhead squat) Shoulder blades, trunk and leg work not in sync. → Solution: Overhead‑Squats with a tempo eccentric, Snatch Balance, press in snatch.

4. Thoracic/shoulder mobility At the beginning the overhead position limited me. → Solution: daily Thoracic extension (foam roller), Pec/lat mobilisation, “wall slides” – 8–10 min.

6 months in stages – how I structured it

• Months 1–2: Technique base Position work, bar path, plenty of empty bar / 5–15 kg, slow pulls, tall snatch, overhead squat.

• Months 3–4: Transfers + strength Snatch pulls, hang snatch (power & full), Front/back squat, RDLs, shrugs. Video feedback 2–3×/week.

• Months 5–6: Timing & trust Complexes with contact at the hip, Snatch Balance, “no hook/no feet” variations, single @ RIR 1–2.

Principle: 70–80% of the sessions Technique volume in the light to moderate range. PR attempts rare, but targeted.

Drills that really helped me

• Tall Snatch (start on tiptoes, without a pull) → timing into the drop under the bar
• Hang snatch (knee/hip) → Feel the bar contact, prioritise hip extension
• Snatch pulls with a pause at the knees → Secure position & back angle
• Snatch Balance / Heaving Snatch Balance → Trust in the depth & “punch”
• Overhead‑Squat with a 3–4 s eccentric → stability, breathing, footwork

Mobility & prep (10 minutes, every training day)

1. Thoracic extension on the foam roller (2× 45–60 s)
2. Lat/pec mobilisation with a ball or band (1–2 min/side each)
3. Ankle Dorsiflexion (knee-over-toe, 2×10 slowly)
4. Scapular Prep (band pull-apart, face pulls, 2×12–15)

My numbers & progression

• Start: Empty bar (15–20 kg), many hang variations
• 3 months: 30 kg technically solid
• 5 months: 35 kg (a stable overhead squat)
• 6 months: 40 kg PR – controlled, no “saved lift”, felt 8/10 Effort

Important: No ego lifting. Every poor repetition “teaches” the nervous system the wrong thing. Better clean triples @ light/moderate than a crooked max.

My 5 biggest lessons

1. Patience to the hip – Timing beats raw strength.
2. Bar close! – The bar “brushes” the shirt, not the air.
3. Breath & core – an exhaling “brace” in the bottom, ribs “down”.
4. Tempo variations (slow on the way down, stable at the bottom) build real control.
5. Video feedback 10–15 sec after the set is worth gold.

A sample block (2 weeks)

• Mon: Hang Snatch (knee) 6×2 @ 55–65% | Overhead‑Squat 4×3 | Pulls 3×3
• Wed: Tall Snatch technique 6×2 | Snatch Balance 5×2 | RDL 3×6
• Fri: Full snatch singles up to RPE 7–8 (clean!), then back squat 3×5

Optional short EMOM technique (8–10 min) only with technique weight.

Who is this for?

• You want Technique, timing, body awareness – not only “heavy”.
• If you would like stable overhead work and build mobility.
• You love it when details make the difference – step by step.

Safety first

• Thumb grip (hook grip) learn correctly.
• Drop zone clear, Clips on the plates.
• No maxes on “wobbly days”.
• Spot coaching use: an outside eye saves months.

My conclusion

The snatch is like a puzzle – at first the pieces seem illogical. With patience, good technique and small progressions they suddenly lock together. The first clean lift at 40 kg feels like light magic – and makes you want more.

If you want to learn this – technical, joint-friendly and without ego stress – come by:

• Classes & dates: Functional training
• 1:1 technique coaching: Personal Training
• More stories & tips: Blog

See you soon on the platform – Viktoria