What is a Snatch (AKA Squat Snatch or Full Snatch)? | Olympic Weightlifting Technique

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What is a snatch? How is it different from a power snatch or hang snatch? What is a squat snatch? What is a full snatch? Starting Strength Coach Phil Meggers covers it all here in about a minute.

(A Blast from the Past video originally published on 03/04/23)

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5 WORST Breathing & Bracing Mistakes Lifters Don't Know They Are Making

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 08/04/23)

You’re focused, you’re feeling strong, and you are totally ready for today’s PR squat attempt. Today is your day, bro. You are completely dialed in.

It’s too bad you breathe like a doofus when you lift.

What’s that? That ain’t you? You’re just reading for a friend? Whatever the case, let’s get to it. There are a few mistakes commonly seen when it comes to breathing and bracing correctly (i.e., performing the Valsalva maneuver) when lifting. Let’s take a look at them and fix them fast.

1. Breathing in on the descent and out on the ascent
This flashback-to-the-80s error is less pervasive than it used to be, but it’s still all too common. Remember - if the bar is moving, you’re not breathing.

Breath is support, and we like support when lifting heavy weights, so simply take a breath in before the start of the lift, hold that breath with tightly contracted abs (and the rest of your trunk) throughout the rep, and then exhale only when the bar is back where it started.

2. Holding your breath with puffed cheeks
When you perform the Valsalva maneuver, you hold your breath against a closed glottis, not against your lips with your cheeks puffed out. Don’t know what a glottis is? Not a problem, simply say the word “hick” and hold the “ck” position with your mouth at the end - you’ll be holding your breath against a closed glottis.

You can correctly perform the Valsalva maneuver with an open or closed mouth, so to see if you’re doing it correctly (and not holding your breath against your lips), try performing the Valsalva maneuver with your mouth open the next time you lift.

3. Letting out your breath at the top of your deadlift
Just don’t. Remember - breath is support, and you’re still supporting the barbell at the top of the pull. Wait the extra half second it takes to lower the bar and then release your breath when the bar is back on the floor where it started. This can be a hard habit to break for some, so practice it during the warm-ups when the weight is light.

4. Pushing your belly out into your belt
Nope. You get tight and rigid before starting a rep in the exact same manner whether or not you’re wearing a belt. Among other things, the belt provides a great tactile reminder of the need to contract the muscles of your midsection - you can feel your abs tense against the belt - but don’t try to actively shove your belly outward into the belt. Simply tense up like you’re going to take a punch to the gut, and you’ll be doing just fine.

5. Too many breaths between reps
This error usually shows up on the squat or the deadlift. The brief moment between reps provides a tiny respite before the next rep, but you waste energy if you spend more time in that position than you have to. The best resting position is that chair you’re going to sit on when you’re done with the last rep, so finish the rep, take a breath, and then start the next rep.

As you get deeper into the set - say rep 4 or 5 - you might need another breath or two, but try to keep it to a minimum. The “deadlift dry heaves” - where you spend too much time and take 5 or 6 breaths between reps - are all too common, and they exhaust you before you even start the next rep. Get the set done.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

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What No One Told You About Squatting (3 Minute Guide)

/ Testify Strength & Conditioning/

Struggling with your squat? In this quick 3-minute guide, you’ll learn the simple cues and setup steps most lifters never hear. No fluff, no mobility routines—just the essentials that make the squat finally click. Starting Strength Coach Phil Meggers explains.

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

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Testify Anchor - November 17, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video You're Doing It Wrong! Cleans vs Hang Cleans vs Power Cleans! | Olympic Weightlifting (click the title to watch):

Aldo Almanzar
What about "clean presses"?

Phil
Are you asking about the “clean and press“? That lift used to be part of Olympic weightlifting about 50 or so years ago but is no longer a part of the competition.

Aldo Almanzar
​@TestifySCThanks for clarifying; I appreciate it.

Phil
You're very welcome.

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

Deadlift Explained in 3 Minutes
A clear, no-nonsense explanation of the deadlift. No fluff, no confusion — whether you’re a beginner or need a quick refresher, Phil covers setup, execution, and consistency from rep to rep. Click here to watch.

 

This Weird Press Error is A Problem
Are you making this mistake at the start of your press? If so, it's messing up your press bad. We help you identify the error and fix it quickly. Click here to read.

 

Blast from the Past: TRAINING LOG: How to Keep a Training Log and Why You Should (Lifting Gear Series)
Phil discusses why the training log is your most important piece of equipment and also cover how to use one effectively. This is the 6th video in our "Lifting Gear" series. Click here to watch.

 

Blast from the Past: The Deadlift Mistake That Happens After You Think You’re Done
We help you easily and efficiently set the bar back down right over the middle of the foot after each deadlift rep. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: Below are the hours for Thanksgiving week (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.

Wednesday, 11/26/25: Regular hours
Thursday, 11/27/25: Closed
Friday, 11/28/25: 7:00 a.m. - 10:00 a.m. (no afternoon/evening hours)
Saturday, 11/29/25: Regular hours

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 21, 2025

  • Benching Bonanza is a strength meet wherein the only contested lift is - not surprisingly - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It’s a great time for all involved, and we hope to see you there!

  • Click here to register or for more information.

Testify Christmas Classic

  • December 13, 2025

  • The Christmas Classic is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2025.10.13.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds

Score = lowest distance

Compare to 2025.08.25.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2025.07.28.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2025.07.28.

As always, we hope this helps you get stronger and live better!

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

This Weird Press Error is A Problem

/ Testify Strength & Conditioning/

If you’re making this mistake during the press, it’s highly likely that you’re unaware of it, so let’s identify it quickly and fix it just as fast.

The Problem
When you’re set up to press, you’ve established the correct start position - your elbows are slightly in front of the barbell (as viewed from the side), you’re standing tall, your chest is up, your stance is sufficiently wide, and you’re about to start the hip motion to initiate the press.

However, instead of reaching forward with your hips, you accidentally throw your shoulders backward. This is a problem as it ruins the bounce (and therefore the upward momentum) created by the hip movement.

Be sure to watch one of the videos in this article to see this error in action (as well as the solution!).

Should the Shoulders Move Backward?
The shoulders do, in fact, travel backward a bit as you reach forward with your hips. This is a natural counterbalancing movement - your hips go forward as your shoulders and head go back a bit. This hip movement allows the face to get out of the way of the bar and also creates that lovely bounce we’re looking for to start the barbell’s upward movement.

However, there is a big difference between the natural counterbalancing movement of the upper body and the erroneous and purposeful throwing backward of your shoulders. The first helps the press while the latter ruins it.

figure 1: at left - becky correctly throws her hips forward. at right - becky incorrectly throws her shoulders backward. note the position of her head against the barbell in the background in the two photos.

How to Know if You’re Committing This Error
To ascertain whether or not you’re making this mistake, pay attention to your feet. When you correctly reach forward with your hips, you should feel your weight momentarily shift to the balls of your feet (Figure 1 - left photo).

However, if you are incorrectly throwing your shoulders backward (Figure 1 - right photo), you will feel your weight momentarily shift to your heels instead, making for a weak press.

The Solution
If you feel your weight shifting backward instead of momentarily forward, cue yourself to “get onto the balls of your feet” when you reach forward with your hips (you heels should still stay connected to the floor).

Practice this slowly a few times, and as you get the hang of it, you can be more aggressive and speed up the movement.

To see this error and the solution in action, I’d recommend watching one of the short videos included in this article.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

book a free intro

TRAINING LOG: How to Keep a Training Log and Why You Should (Lifting Gear Series)

/ Testify Strength & Conditioning/

Starting Strength Coach Phil Meggers discusses why the training log is your most important piece of equipment and also cover how to use one effectively. This is the 6th video in our "Lifting Gear" series.

(A Blast from the Past video originally published on 02/27/23)

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

book a free intro