Essential Accessory Exercise for Weightlifting: Snatch Press in Deep Squat with Kuo Hsing-Chun

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How to Snatch Press in Deep Squat with Kuo Hsing-Chun!
These clips are from “The Perfect Jerk” Video (17 minutes long) on our patreon.

Would you like to see more videos like this? If so, what exercise should we cover next?
Let us know in the comments.

Kuo's PR is 60kg (bodyweight!), according to Coach Lin.

These are a great exercise to add to your training. Weak overhead? Poor shoulder mobility? Too tight in the bottom position? Rushing out of the bottom? Trouble hitting a bottom? All of the above? Try some snatch presses in deep squat position!

Key Points:
her torso is upright and tight throughout the whole movement;
she actively pushes up with the upper back and shoulders at the top
she keeps her elbows directly below the barbell while pressing up;
at the end she stands up with 40kg overhead as if it were 100kg (which is to say, replicating a real snatch).

If you’re using these to focus on your bottom position, remember especially to relax the hips and feel the weight on your whole foot. The contrast between a tight upper body and relaxed hips can be challenging at first but it’s worth the practice!

What about internal/external rotation?
If you watch the full video you’ll see Kuo rotates the shoulders through most of their range at the top, at least at the light weights. On the heavier ones this is less prominent, although I still see a slight bias toward internal rotation. Certainly every international coach I’ve ever spoken with has said internal rotation. If you’re comfortable with that, great; if you’re comfortable and stable with external there are certainly some athletes who can make that work.

Either way, make sure you follow the main points and do every rep with precision! Use light weight and make it look like Kuo 😜

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