If you are having problems with receiving your snatch, chances are you are having problems properly activating the right muscles.

When receiving the bar, we want to depress the shoulders and downwardly rotate the scapula. In the process we will be better able to stabilize the shoulder and scapula and provide a stronger platform when receiving the bar overhead.

If we look at the first few reps in the video, we can see shoulder elevation; the only thing really firing in this pattern is the upper traps. Some stability occurs, but we can do better.

With your light assistance band overhead, draw your shoulders down into depression. Next, spread the band apart to your snatch width. Make sure that you maintain shoulder depression throughout the movement. You’ll notice much better engagement of the muscles of the upper back. Cultivate this active position and receiving the bar overhead will start to feel stronger.


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