Stephanie is one of our Outlaw Barbell followers over at Outlaw CrossFit HQ. She is also our in-house mobility
torture enthusiast coach. So, it was odd that no matter how much mobility she did on her ankles and hips, she could never get a good bottom position in a snatch or clean.
I would take a look at some of her snatch miss videos and everything would look good- except that pesky bottom position. As luck would have it, I eventually came across a great article that helped changed Stephanie’s life forever, and she will forever be indebted (just kidding).
We did a little experiment with the metal plates we have. The first picture below is Stephanie doing an overhead squat. No frills. Picture number 2 we had her do an overhead squat with 2.5# plates underneath each foot. As you can see, her back angle is much more vertical. In the third picture, she is squatting with 5# plates beneath each foot, which are slightly thicker than the 2.5# plates. Bingo.
We measured out the metal plate and off to the cobbler she went. I assume all cobblers are little frail old men balding with white hair and gold spectacles, so when she told me the one she went to held up her shoes and exclaimed with a puzzled look, “What ARE these?” I wasn’t surprised. Nevertheless, after about a week of cobbling, Stephanie had her shoes back. It has taken a little time to adjust to the new positioning throughout the entire lift, but she says the feeling in the bottom position of her snatch and clean feels dramatically better, and she has already hit PRs in both.
Mobility should always come as the initial remedy to problems with the bottom position, but sometimes a lifter’s physical structure is the issue and artificial solutions must be used.
1) Tall Snatch: 4-5 light singles to warm up
2) Snatch from blocks (just above knee): 2rm- 1×2@95%, 1×2@90%
1) Floating Snatch First Pull (3 count pause at knee): 3rm (with PERFECT technique)- 1×3@95%, 1×3@90%
WATCH THIS: Floating Snatch First Pull DEMO VIDEO
2) Snatch Balance + Overhead Squat: 1+1x2rm- 1×2@95%, 1×2@90%
1a) Bench Press: 3rm- 1×3@95%, 1×3@90%
1b) Pendlay Row: 3rm- 1×3@95%, 1×3@90%