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Overhead Position




The overhead position for the snatch and jerk can be confusing: there are a lot of small details that have big influences on the strength and stability (and safety) of the position, and a lot of contradictory or unclear information out there. Here are articles and videos covering everything you need to know for a solid, strong, reliable overhead position.
Hand & Wrist Position In The Snatch & Jerk

The hand and wrist position overhead in the snatch or jerk needs to provide the most security and stability possible with the least strain on the join...
Snatch & Jerk Overhead Position - Shoulder Blades & Bar

One of the most important aspects of a strong overhead position is learning to support the weight with the upper back rather than with just the should...
Snatch Overhead Stability In The Bottom

The most reliable position to establish stability in the snatch is in the bottom. There’s no need to bounce out to recover like in the clean, so...
Slow Lockout In Jerk Or Snatch?

If your elbow lockout overhead in the snatch or jerk tends to be slow and incomplete, consider your grip tension. An excessively tight grip on the ...
Find Your Snatch Grip Width

There are quite a few complex methods of determining snatch grip width, and I’ll argue that none is worth the time or effort. Any method that re...
Quick Shoulder Stability Prehab For Olympic Weightlifting

I’m a big fan of band work for shoulder pre-hab, but I’m not a big fan of adding a lot of extra training time.    This exercis...
Jerk Grip Width

What’s the best width for the jerk grip? The one that makes YOU jerk the most weight!   First, my default width for starting lifters is t...
Fix Press-Outs In The Snatch & Jerk

There are a number of possible causes for pressing out snatches or jerks, and in order to fix the problem, you need to determine why it’s happen...
Overhead Stability in the Snatch

When an athlete has difficulty supporting the bar overhead in the snatch, it's natural to immediately assume there is insufficient strength and to address the problem with strength work. While this may often be the problem, or...
Hook Grip or Not Overhead in the Snatch

A common question is whether or not a lifter should keep the hook grip overhead in the snatch. This is one of those issues that doesn't have a simple answer: what works best can vary among lifters. The main issue while hold...
Get it Behind Your Neck: Improving the Snatch and Jerk Overhead Position

The overhead position for the snatch and jerk is critical both for successful lifting and safety. Lifts from behind the neck can be a big help in improving these overhead positions through increased strength, mobility and consiste...
Quit Letting Your Shoulders Sag Overhead in the Snatch

It's pretty common to see a lifter's shoulders "sag" when they receive a snatch overhead—the elbows are tight and locked, but the bar shifts down and they appear unstable. Technically this is still a legal ...
Lock It In... NOW

One of the most important skills in overhead lifting is the ability to create a secure, solid lockout position... part of this is being able to establish this position immediately. Often even lifters with great overhead positions ...
Hand & Wrist Position Overhead in the Snatch & Jerk

Most of the focus with regard to the overhead position of the snatch and jerk is on the shoulders and elbows, justifiably so due to the importance of their positioning and frequency of incorrect positions among lifters. Often over...
Maximize The Stability & Security of Your Snatch Overhead Position

This is a subject near and dear to my heart… which is black with rage in reaction to all the incredibly bad advice out there. Of course I’m joking—how you hold a bar over your head is your business, but my busin...
Stability in the Bottom of the Snatch & Jerk

Being confident in your overhead position is one of the most important factors for successful snatch and jerk, at least for the reason that if you do not procure a proper lockout your lift will be red-lighted.   There are m...
The Press in Snatch: Mobility, Stability & Diagnosis

The press in snatch is one of those exercises that every weightlifter wants to be able to do—they may not have any idea why, but it doesn’t much matter. As it turns out, I think it’s an extremely valuable exercis...
Are Your Elbows Actually the Problem in Your Overhead Position?

In the way that overhead squat immobility often gets blamed on the shoulders when the problem is actually the lower body, often an athlete's inability to lock the elbows securely in the jerk is blamed directly on the elbows wh...
Ask Greg: Stabilizing in the Bottom of the Snatch

Kamil Asks: Hey! I'd like to ask you how to work on stabilization in a hole of a snatch. I'm lifting for less than 2 years now, and my biggest issues are my shoulders and keeping a torso upright when receiving a snatch. I ...
Internal Rotation Overhead in the Snatch... Really?

OK, I’m going to wade all the way into this filthy mess. I’ve written about the overhead position, including the proper orientation of the arms, many times for many years, but it seems that because these things were no...