We have a lot of athletes that have issues making proper contact with the hips during a snatch. They either bang the bar off their hips, or there is no contact whatsoever.
If you are an athlete that doesn’t make contact at all, we have JUST the drill for you!
Approach the bar in your snatch start position and deadlift the bar up to the mid thigh position. While sitting in that position, make sure that your weight is distributed over your whole foot, (NOT just the heels!) your shoulders are over the bar and the barbell is hovering SLIGHTLY off of your legs (I’m talking a millimeter, people!).
From there, move into your power position. The power position is with the legs slightly bent, the shoulders directly above the bar, and the barbell sitting into the hips. This is the position where you should feel MOST powerful, like your locked and loaded and ready to spring AGGRESSIVELY into your jump.
Sit there for a second and the jump as hard and high as you can. You don’t have to worry about snatching, yet. Just jump.
Immediately following this “drill” set, you’ll prepare to snatch.
Focus in and visualize where your body position and balance were in the mid thigh position, and think about how strong your legs felt under you in the power position.
Now that you know where your body is meant to be, it’s time to bring it all together and snatch!