Snatch Chat

Episode 26 of Snatch Chat is here and if you've ever questioned your split jerk foot position, watched your bar swing away from your body, or bottled it under a heavy lift, this one is for you.

Coach Oates breaks down one of the most debated questions in the jerk, which leg goes back? The answer comes down to your strongest leg, and getting this wrong is silently costing you kilos. You'll also learn exactly why the bar swings during the second pull and the simple technique fix that brings it back in line, plus how to adjust your clean landing so the bar sits where it should every single rep.

This episode also covers the difference between power snatch and full snatch and how using one can sharpen the other. Coach Oates shares his approach to pre-workout nutrition, how to handle a session when your warm-up feels off, and the cue that stops lifters rushing through their extension, one of the most common faults seen across all levels.

The back half of the episode gets into the mental side of lifting: how to build real confidence under heavy weights and whether training three or four days a week is right for you. Practical, honest, and straight from the platform.New episodes of Snatch Chat drop regularly. Join the OPTILIFT Performance Lab community (free) for more coaching, technique breakdowns, and to connect with lifters on the same journey.

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

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A shaky jerk can stall your total..... until you fix overhead stability. In this Snatch Chat episode, Coach Oates breaks down how to build a rock solid lockout with smart jerk drills, pauses, and positional holds, then ties it to real‑world training: what to eat before early morning lifting, how to reset when a session feels heavy from the warm up, and when to adjust volume vs. push exposure. Practical weightlifting coaching for everyday Olympic lifters who want better technique, safer progress, and more consistent results.

Want to master the Snatch, Clean and Split Jerk? Access my free community; 'The OPTILIFT Performance Lab' and access the free resources where I give you all the tools you need to master the lifts. Use the link to join - https://www.skool.com/optilift-performance-lab-3529/about

Keywords: weightlifting, Olympic lifting, jerk stability, overhead strength, pre‑workout nutrition, training tips, programming, injury prevention, snatch and clean & jerk, mindset for lifters.

Coach Oates breaks down essential weightlifting advice for beginner and intermediate lifters, covering recovery strategies, smart equipment choices, mental resilience, motivation, and program progression. Learn how to fix common snatch issues, build long‑term training consistency, and train smarter with limited time. Perfect for everyday Olympic lifters looking to improve performance both physically and mentally.

Keywords: weightlifting recovery, Olympic lifting tips, training consistency, gym equipment, lifting motivation, beginner weightlifting program, snatch technique, recovery tools, mental health for athletes, strength training habits.

Welcome back to episode of the Snatch Chat Podcast. Unlock your peak performance with Coach Oates as he shares practical, science backed strategies for mastering Olympic lifting. Whether you're a beginner or a seasoned athlete, this episode breaks down how to train smart, manage injuries, choose the right weightlifting shoes, and build confidence under heavy loads.

Learn how to structure your training program around a busy schedule, understand the balance between volume and recovery, and apply Coach Oates’ mindset techniques to crush PRs safely and effectively.

Key Takeaways:

• Olympic lifting training for busy lifters
• Smart equipment and footwear choices
• Injury prevention and management tips
• Mental strategies for heavy attempts
• Recovery and accessory work essentials

Chapters:
00:00 Intro to Olympic Lifting
00:54 Training for Busy Lifestyles
07:54 Choosing the Right Shoes
15:00 Training Around Injuries
21:17 Balancing Volume & Recovery
28:30 Confidence Under Heavy Weights
32:42 Conclusion & Resources

🎧 Listen now and level up your lifting!

Resources Mentioned:

• OPTILIFT Performance Lab
• Weightlifting Toolbox

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

Most lifters look at the miss… but the real problem started 2 seconds earlier.

In Episode 22 of The Snatch Chat Podcast, Coach Oates breaks down why your snatch, clean, and jerk aren’t progressing, even if you’re getting stronger. From jumping forward and unstable catches to jerks that won’t budge, this episode shows you how to trace every issue back to its true source: the start position and execution under pressure.

Expect clear coaching cues, honest breakdowns of common mistakes, and practical ways to fix your lifts without adding more junk volume to your training.

We also dive into building capacity at different percentages, improving jerk-specific work, integrating power and athletic movements, and keeping your joints healthy long-term.

If your lifts feel inconsistent, inefficient, or just plain frustrating, this is the episode that connects the dots.

If you want to go deeper and actually apply these fixes to your own lifts, check out the OPTILIFT Performance Lab
https://www.skool.com/optilift-performance-lab-3529/about

Struggling to hit new PBs in the snatch or clean & jerk? This is where it changes.

In this episode, you’ll learn how to fix the mistakes holding your lifts back, build serious strength, and make progress without living in the gym. 💥

If you want bigger lifts, better technique, and smarter training, this is a must listen.

🎧 Press play and start unlocking your true potential.

In Episode 20 of the Snatch Chat Podcast, Coach Oates shares practical weightlifting coaching insights to help lifters improve their snatch, clean, and jerk, and overcome common training plateaus. Learn the technical fixes that actually improve Olympic lifts, the bad training habits holding lifters back, and the nutrition misconceptions that slow progress.

Coach Oates breaks down bar control in the snatch, why lifters should think “push not pull”, and how to prioritise training when you only have a few sessions per week. The episode also explores recovery habits, analysing lifting technique, indirect exercises for Olympic lifting strength, and why many athletes stagnate despite training hard.

Whether you’re an athlete or coach, this episode delivers actionable Olympic weightlifting training tips, technique improvements, and coaching strategies to help you lift more efficiently and keep progressing.

Keywords:weightlifting, Olympic lifts, snatch technique, clean and jerk, weightlifting coaching, weightlifting training tips, barbell technique, lifting progress, Olympic weightlifting training, snatch coaching tips

Join the Free Optilift Performance Lab Community

If you’re serious about improving your snatch, clean & jerk, and overall weightlifting performance, join the free Optilift Performance Lab community.

Inside the community you’ll get:
🏋️‍♂️ Weightlifting technique advice to improve your Olympic lifts
📹 Lift feedback and discussions with other dedicated lifters
📚 Training tips, resources, and coaching insights
🚀 Support from athletes all working to hit new PRs in the snatch and clean & jerk

Whether you're stuck in a plateau or want to refine your technique, this is the place to learn, ask questions, and keep progressing.

👉 Join the free community here:
https://www.skool.com/optilift-performance-lab-3529/about

Come inside, introduce yourself, and start improving your lifts today. 💪

Learn how to start Olympic weightlifting properly with this step by step guide to learning the snatch and clean & jerk from scratch.

In episode 19 of the Snatch Chat Podcast, Coach Oates explains how he would approach learning Olympic weightlifting if he had to start again today.

Instead of rushing straight into heavy lifts, this episode breaks down the foundations of Olympic lifting, including mobility, technical positions, learning the lifts from a top down approach, and why patience is essential when building strength and technique.

You’ll learn why many lifters struggle with the snatch and clean & jerk early on, and how focusing on mobility, grip position, footwork, squat mechanics, and progressive overload can dramatically improve your progress.

This episode also explains why trusting a qualified coach and avoiding information overload from YouTube and Instagram can help prevent bad habits and injuries while learning the Olympic lifts.

If you’re new to Olympic weightlifting or want to improve your snatch technique and clean & jerk technique, this episode will give you a clear roadmap for building strong, efficient lifts.

In Episode 18 of the Snatch Chat Podcast, Coach Oates dives into one of the biggest challenges lifters face: how to improve your Olympic lifts while balancing a busy life.

Weightlifting can feel like a complicated puzzle, especially when you're trying to refine snatch and clean & jerk technique, build strength, and still manage work, life, and recovery. In this episode, Coach Oates breaks down the key pieces that actually move the needle in your training.

From how your anthropometry affects your lifting mechanics, to why paused variations are one of the most underrated tools in weightlifting, this episode focuses on simplifying your approach so you can make consistent progress without living in the gym.

You’ll also learn how to structure your training week, improve speed and timing under the bar, and decide how long strength phases should last to maximise progress in the snatch and clean & jerk.

If you’ve ever felt like your lifting is stuck, overcomplicated, or not fitting into your schedule, this episode will help you focus on the technical details that actually matter.

Struggling to stay on top of your nutrition while balancing work, family, and training? In Episode 17, Coach Oates sits down with nutritionist and strength coach Tom to break down simple, practical nutrition strategies that actually work for everyday lifters.

No extremes. No overcomplication. Just effective habits you can stick to.

In this episode, you’ll learn:

• How the nutrition pyramid simplifies your approach to eating
• Why most lifters overcomplicate nutrition (and how to fix it)
• Practical meal planning & prep strategies for busy schedules
• How to improve your hydration without thinking about it all day
• The truth about nutrient timing around training
• Common mistakes like underfueling and poor food choices

This episode is perfect if you want to fuel your training properly, improve performance, and still enjoy your food, without tracking every calorie or stressing over every meal.

💡 Key takeaway: “Don’t overthink it—stick to foods you enjoy.”

If you want to combine smarter training with practical nutrition, join the OPTILIFT Performance Lab, where we help lifters build strength, refine technique, and stay consistent without burnout.

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

🚀 Take Your Training & Nutrition Further: