Snatch Chat

Episode 36 is a rapid fire Q&A. Coach Oates answers 10 questions from clients and the community: building the confidence to drop under the snatch, stopping your hips shooting up out of the front squat and clean, when to actually start using a belt, why chasing first pull speed wrecks your bar path, fixing low elbows in the front rack, and the real reason technically solid lifters stop progressing.

The theme running through it all is finding the root cause a coach would spot in seconds, instead of guessing your way through YouTube for years.

Ready to stop guessing?

▶ Grab 21IN21, my top 21 free tips to pinpoint and fix your weak spots: https://api.leadconnectorhq.com/widget/form/9RRTUTvmFcmqW2ZAbKZt

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In episode 35 of Snatch Chat we fix exactly that, plus the mistake that is stopping you getting under the bar fast enough.This one is loaded.

We cover:

How to catch the snatch stable and confident overheadWhy speed lives UNDER the bar, not on the way up

The truth about hitting a strength "ceiling"What to do when training goes flat (push or back off?)The most underrated movement for a bigger snatchWhy you fall apart the moment someone films you

When you are actually ready to compete (stop waiting for numbers)Plus the Commonwealth Games, the press out rule, and where OptiLift goes next

If you have been telling yourself you will compete "once I hit X kilos," this episode is your sign to stop waiting.

Join the free OptiLift community (linked below) for the drills, breakdowns and resources to actually get better. Like, subscribe and share to bring more people into weightlifting. That is the goal.

https://www.skool.com/optilift-performance-lab-3529/about

Everyone tells you weightlifting shoes are essential. I'd tell you to keep your £200 in your pocket for now, and I'll explain exactly what to wear instead.In episode 34 I answer nine listener questions, including why your rear leg in the split jerk probably shouldn't be straight, the one thing self coached lifters always get wrong, why you should never train on a competition bar, and what to actually write in your training diary.Free resources...The Weightlifting Toolbox and the OPTILIFT Blueprint, are inside the free OPTILIFT Performance Lab community. Link below.https://www.skool.com/optilift-performance-lab-3529/aboutBull Ring Bull Challenge fundraiser, 1 August. Donation link below.https://gofund.me/c3798ad4bRefine technique. Define strength.

Are you actually weak, or is your technique holding back your snatch and clean and jerk?

In episode 33 of the Snatch Chat Podcast, Coach Oates answers your Olympic weightlifting questions: the truth about front squat to clean ratios, how to fix an unbalanced split jerk, what a proper peaking block looks like before a competition, why you press out under competition pressure but never in training, how to structure a 4 day training week, managing pre competition nerves and anxiety, and how to rebuild confidence after bombing out.

Plus everything you need to know about the Bull Ring Bull Challenge on August 1st: a 6.5 tonne fundraising lift at OPTILIFT Performance Lab in Digbeth, Birmingham, raising money for youth weightlifting, subsidised coaching for people struggling with mental health, and funded coaching qualifications.

Donate to the fundraiser: https://www.gofundme.com/f/optilift-performance-lab-community-fundraiser
Join the free community for Technique Fridays: https://www.skool.com/optilift-performance-lab-3529/about
Follow: @coach.oates and @optilift.performancelab

Olympic Weightlifting | Snatch | Clean and Jerk | Weightlifting Technique | Competition Prep | Birmingham Weightlifting

In Episode 32 of Snatch Chat, Coach Oates breaks down the technique, programming, injury and mindset questions that come up again and again on the platform.

In this episode: Why you can hit a power snatch but crash forward the moment you try to squat snatch it, and the overhead squat assessment that reveals the real problem. The rule for knowing when to add weight to the bar and when to stay put. Why your feet land in a different position every clean rep and the no feet clean drill that fixes it.

When a recurring wrist niggle in the jerk stops being something to train around and becomes a physio job. How to handle a jump in training volume without your body falling apart by week 3. Getting your momentum back after illness without rushing it. The single most important lifestyle change when sleep is out of your control. And the honest conversation to have with your coach when you feel stuck, plus what a good coach should say back.

Resources mentioned:https://www.skool.com/optilift-performance-lab-3529/about

Got a question you want answered on a future episode? Drop it in the free OPTILIFT Performance Lab community.Refine technique. Define strength.

Your clean looks fine until the bar hits your hips, then everything falls apart. Sound familiar?

In episode 31 of Snatch Chat, Coach Connor answers 10 listener questions on technique, mindset and programming for Olympic weightlifting, including:

Why your clean crashes forward at the hips and the high hang fixWhy your technique falls apart on camera or in competitionPause work: where to pause, how long and at what percentageFixing a collapsing snatch catch when strength isn't the problemHow to programme around shift work and irregular schedulesJerk press outs and where to actually start fixing themWhat to do when your training partner is progressing faster than youHow to keep improving with no coach near you

Got a question for episode 32? Drop it in the comments.

Join the free OPTILIFT Performance Lab community for technique resources and Feedback Friday, where Connor analyses your lifts every week:
https://www.skool.com/optilift-performance-lab-3529/about

In this episode of Snatch Chat, Coach Oates shares why he is building a weightlifting community and breaking down the technical cues that actually move the needle on your snatch and clean and jerk.We get into why technical consistency beats chasing heavier numbers, how to slow down and feel the bar close to your body, and the one flaw you should prioritise before anything else.Whether you are a total beginner picking up the barbell for the first time, a CrossFitter trying to clean up your lifts, or an everyday lifter stuck on a plateau, this one is packed with practical takeaways you can use in your next session.What we cover:How to build a weightlifting community that keeps people coming backThe technical cues that fix the most common Olympic lifting faultsGetting started in weightlifting and the kit that actually mattersBalancing CrossFit and dedicated weightliftingFuelling early morning training sessionsUsing resource packs to prep for your first competitionBreaking through training plateausChapters:00:00 Building a Weightlifting Community07:18 Technical Insights on Olympic Lifting13:36 Getting Started in Weightlifting17:13 Balancing CrossFit and Weightlifting21:16 Nutrition for Morning Training23:09 Preparing for Competition27:14 Overcoming Training PlateausResources mentioned:OPTILIFT Performance Lab - https://www.skool.com/optilift-performance-lab-3529/aboutThe free Weightlifting Checklist community resource - https://api.leadconnectorhq.com/widget/form/5dOBCWIfxSJRk2nsxCqWIf you got value from this episode, subscribe for a new one every Saturday and drop your questions in the comments. We read them on the show.

Got questions? Connor's got answers.

In this Q&A episode of Snatch Chat, Connor breaks down the stuff that actually holds lifters back, from picking the right weightlifting shoes for your foot (not just the ones everyone on YouTube recommends), to filming your lifts the right way so you can spot your own faults, to stepping on the competition platform for the first time without bottling it.

Whether you're six weeks in or six years in, this one covers the practical and the mental side of getting better at Olympic weightlifting.

Here's what's covered:

How to choose weightlifting shoes that actually suit you

The 45-degree camera angle that changes how you self-coach

Why your focus needs to stay consistent across a full training cycle, Mental cues and visualisation for when the bar feels heavy.

How to know when you're ready to compete

If you've ever second guessed your gear, your technique, or whether you belong on a platform, this episode is for you.

Resources mentioned:

Weightlifting Checklist: https://app.propane-business.com/v2/location/e3SlGFpXC31FJwgcjPKf/form-builder-v2/5dOBCWIfxSJRk2nsxCqW

OPTILIFT Performance Lab: https://www.skool.com/optilift-performance-lab-3529/about

Struggling with your snatch technique? Jumping forward, missing lifts out front, or feeling beat up from training? In this episode of Snatch Chat, Coach Connor breaks down the most common snatch faults and exactly how to fix them, plus why mindset might be the missing piece in your weightlifting progress.We cover how to slow down the snatch to stop jumping forward, the mobility work that actually prevents injuries in Olympic weightlifting, how to programme deloads properly, and how to keep training consistently when work and life get busy. Whether you are a beginner learning the snatch and clean or an intermediate lifter chasing new PBs, this episode gives you practical fixes you can use in your next session.Timestamps:00:00 Introduction to weightlifting techniques and common issues02:08 Mindset in weightlifting: the importance of mental strength10:47 Addressing mobility and injury concerns in weightlifting17:01 Balancing weightlifting with lifestyle and work commitments23:01 Injury management and modifications in training25:44 The role of hip mobility in Olympic liftsJoin the OPTILIFT Performance lab FREE skool community - https://www.skool.com/optilift-performance-lab-3529/about

If your snatch keeps drifting forward, your grip feels off, or you walk into training sessions not knowing how hard to push, this episode is for you.

In Episode 2 of the Snatch Chat Podcast, Coach Oates breaks down 10 essential snatch tips covering the exact fixes that turn average sessions into consistent PBs. From keeping the bar close to your body to finding the grip width that actually suits your build, this is practical coaching you can take straight to the platform.

What we cover:

Bar drift correction and why the bar leaves your body in the first place

How to find your optimal snatch grip width based on your individual build

Training volume and intensity management so you know when to push and when to back off

Why adjusting your warm up when the bar feels heavy is one of the smartest things you can do

How tracking your sessions with video and logs accelerates your progress faster than any programme alone

Whether you are a beginner trying to nail the basics or an intermediate lifter hitting a frustrating plateau, this episode gives you the tools to fix your snatch and train smarter.

Join the free OPTILIFT Performance Lab community on Skool and get access to coaching resources, technique tips and a community of lifters who actually want to improve: https://www.skool.com/optilift-performance-lab-3529/about