Snatch Chat

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 Labhttps://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 tipsJoin the Free Optilift Performance Lab CommunityIf 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 & jerkWhether 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/aboutCome 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 eatingWhy most lifters overcomplicate nutrition (and how to fix it)Practical meal planning & prep strategies for busy schedulesHow to improve your hydration without thinking about it all dayThe truth about nutrient timing around trainingCommon mistakes like underfueling and poor food choicesThis 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:

Struggling with your snatch, clean, or jerk? In Episode 16, Coach Oates breaks down the most common Olympic weightlifting faults and shows you exactly how to fix them with simple, effective coaching cues.From understanding why your jerk feels unstable overhead to mastering a fast, reactive dip, this episode dives into the details that actually move the needle in your lifts.You’ll learn:How to fix common snatch & clean technique errorsWhy split jerks offer better stability overheadThe truth about jerk dip timingHow to improve your balance in the cleanThe role of accessory exercises in building stronger liftsHow coaching goes beyond programmingWhether you're a beginner or an experienced lifter, this episode gives you practical tools you can apply immediately to hit new PBs and train smarter.🎯 If you want to take your lifting to the next level, join the OPTILIFT Performance Lab, our coaching community designed to help you refine technique, build strength, and stay consistent with expert guidance.👉 Join here: https://www.skool.com/optilift-performance-lab-3529/about

In this episode of the Snatch Chat Podcast, Coach Oatesbreaks down some of the most common issues lifters face in Olympic weightlifting, including problems with the snatch, clean and jerk, and training plateaus.We dive into practical weightlifting coaching tips tohelp you improve technique, lift heavier weights, and build confidence under the bar.Topics covered include:• Why lifters develop stripper Cean (hips shooting up inthe clean) and how to fix it• Why your power snatch might be close to your full snatch and how tofix it• The real reason your snatch might lag behind your clean and if thisactually matters• How to break through clean plateaus even when your squats areincreasing• Why the bar drifts forward in the snatch and how to correct it• Why the jerk feels inconsistent session to session• Whether training too often can stall Olympic lifting progress• Why a strong overhead squat doesn’t always transfer to heavy snatches• Common reasons lifters miss snatches forward or crash cleans• Whether taller athletes need different weightlifting technique strategies• How to build confidence with heavy lifts near your max• What coaches look for first when analysing snatch techniqueThis episode also explores the mental side ofweightlifting, including confidence, focus, and achieving flow state in training.📚 Resource mentioned: Flowin Sport – Mihaly CsikszentmihalyiIf you want to improve your snatch, clean and jerktechnique, and Olympic lifting performance, this episode will give youactionable strength training and weightlifting coaching insights.Looking to master your Weightlifting technique and fix badhabits that are stopping you from hitting your next PB, Get access to the weightliftingtoolbox that has all the practical elements, cues and drills to help youovercome them. Click the link below to get accesshttps://www.skool.com/optilift-performance-lab-3529/about

Want to improve your snatch, clean, and jerk and starthitting more personal bests in Olympic weightlifting?In this episode, Coach Oates breaks down the most commonmistakes lifters make in the snatch, clean, and jerk, and shares practical weightlifting technique tips, mindset shifts, and training strategies that will help you lift heavier with better consistency. Whether you're a beginner learning the fundamentals or an experienced lifter chasing bigger numbers, this episode will help you understand how elite weightlifting technique actually works. You’ll learn how to fix common technical errors, generate more power inyour lifts, and approach your training with the right mindset to keep progressing year after year. As Coach Oates explains:“Forget the bar, think about moving the body.”And when the weight gets heavy?“Get hyped to throw yourself underneath that heavy weight.” 🏋️ What You'll Learn inThis EpisodeKey Olympic weightlifting technique fundamentals     The most common snatch mistakes and how to fixthem     Why your jerk setup might be costing you lifts      The real reason lifters round out of the clean   How to generate power like a vertical jump      Why lifters jump forward in the snatch (and howto stop it)     How much your snatch should realisticallyimprove each year      The best strength exercises for improving thesnatch      Effective self-coaching strategies forweightlifters    The mindset shifts needed to hit new PBs ⏱️ Chapters00:00 Introduction and Episode Overview00:26 Episode Recap: Mental Health and Training01:26 Simplifying Mental Health with Training Programs02:19 Goals for Future Episodes and Focus Areas03:16 Making Weightlifting Accessible for Busy Lives04:12 Importance of Sleep Hygiene and Life Balance05:06 Favourite Zero Sugar Drink and Motivation05:57 Common Mistakes in Jerk Setup and Fixes08:45 Key Factors in the First Pull of the Snatch12:06 Why Rounding Occurs Out of the Clean14:08 Do You Need to Be Strong to Snatch Big?16:29 Most Misunderstood Aspects of Olympic Weightlifting17:56 Generating Power Like a Vertical Jump18:51 Preventing Forward Jumps in the Snatch20:44 Expected Progress in Snatch Each Year23:10 Best Dumbbell Accessory Movements for Weightlifters25:47 Key Strength Exercises for Snatch Improvement26:12 Effective Self-Coaching Tips for Lifters31:09 Common Reasons for Snatch Misses Behind33:23 Mindset Shifts to Achieve More PBs36:11 Importance of the Start Position in the Clean37:37 Introducing the Weightlifting Toolbox and Resources 📚 Resources MentionedThe Weightlifting Checklisthttps://api.leadconnectorhq.com/widget/form/5dOBCWIfxSJRk2nsxCqWOPTILFIT Performance Lab Community and Weightlifting Toolboxhttps://www.skool.com/optilift-performance-lab-3529

In this episode of the Snatch chat podcast, CoachOates sits down with Rachel; a senior data engineer turned weightliftingenthusiast, to unpack her transition from powerlifting into the world ofOlympic lifts, competition, and long term personal growth.Rachel shares how she “caught the weightlifting bug” and whythe technical challenge of the snatch and clean & jerk pulled her away frompowerlifting. We dive into the reality of learning the Olympic lifts, thepatience required, the frustration of refining technique, and why strengthalone isn’t enough. She opens up about:  Rachel reflects on how competing became “the best day,”highlighting the supportive and electric atmosphere that makes weightliftingunique. We explore how the competitive environment fuels progress and whythere’s always room for growth.Toward the end of the episode, we discuss women’sweightlifting in Scotland and the incredible work being done by SWOL (ScottishWomen in Olympic Lifting). SWOL began with the ambition to bring more womeninto Olympic weightlifting across Scotland and is now hosting events anddeveloping initiatives to increase participation, not just as athletes, but ascoaches, technical officials, and event organisers.You can learn more about their work here: This conversation is a reminder that weightlifting is morethan numbers on a bar. It’s about patience. Community. Coaching. Competition.And enjoying the process of becoming stronger, physically and mentally.If you’re a powerlifter considering the switch, a new lifternavigating your first competition, or someone chasing long term progress in theOlympic lifts, this episode is for you.There’s always room for growth.

In Episode 12 of The Snatch Chat Podcast, Coach Oates and James dive into the powerful relationship between mental health and fitness, and why training is about far more than just physical progress.We explore how exercise can act as a form of therapy, how routine and discipline create stability, and why relying on motivation alone isn’t enough. The conversation tackles common barriers to training, from stigma to financial constraints, and highlights the importance of setting realistic goals that build confidence rather than burnout.You’ll also hear why “feelings aren’t facts,” how to navigate periods of hopelessness, and why being kinder to yourself might be the missing piece in both your lifting and your life.Whether you’re feeling stuck, rebuilding momentum, or simply looking to better understand the mental side of training, this episode will give you practical perspective and reassurance that progress is possible.In the end, it’s going to be okay.

In this episode of Snatch Chat podcast, Coach Oates does something different.It starts light with some quick fire questions; coffee vs pre-workout, CrossFit debates, worst fashion trends (yes… plimsolls are involved), irrational fears, and why early mornings win every time.Then we pivot. Because if your snatch, clean & jerk, or overall total hasn’t moved in months… this episode might sting a little.Drawing on 13 years of coaching experience and working with hundreds (if not thousands) of lifters since 2013, Coach Oates breaks down the 7 questions that reveal exactly why you're not improving.Inside this episode, you’ll learn:Why getting stronger doesn’t always mean you’ll lift moreHow to tell if your issue is technical… or just disguised as a strength problemThe real reason your lifts fall apart over 80%Whether you’re actually training with intent — or just going through the motionsThe difference between practicing and performingWhy generic programs might be holding you backThe uncomfortable truth about avoiding your weaknessesIf you’ve been:Stuck at the same numbers for monthsHitting PBs in squats but not in your liftsFailing heavier weights inconsistentlyFollowing programs without real directionThis episode will help you diagnose the real bottleneck.Plus, Coach shares access to the Weightlifting Mastery Scorecard a free breakdown tool to identify whether your biggest limiter is technique, strength, mindset, consistency, or structure.CHECK OUT THE SCORECARD HERE...https://connor-gzlv0xss.scoreapp.com/Expect honest coaching. Expect uncomfortable truths. Expect clarity. And maybe a rant about frogs.

In episode 10, Coach Oates breaks down why strength alone isn’t fixing your Olympic lifts and what actually does. We cover clean to front squat ratios, how to structure a proper training week, why progress isn’t linear, and how chasing heavy lifts too often can quietly wreck your technique.We also talk mobility vs flexibility, why accessories actually matter, how external stress affects performance, and why fixing one big issue beats trying to fix everything at once.If you want better lifts, more consistency, and progress that actually sticks, press play.

In Episode 9 of Snatch Chat, Coach Oates answers questionsfrom Olympic weightlifters on how to actually improve their Weightlifting skills, without doing more for the sake of it.This episode dives into why training consistencymatters more than chasing maxes, how building a strong technical base at 80–85% leads to more reliable lifts, and which strength lifts truly carry over to the snatch and clean & jerk. Coach Oates breaks down the balance betweentechnique vs strength, when full lifts matter more than variations, and how to fix common issues in the squat position by learning to load the hips correctly.You’ll also learn how to spot overtraining signs,structure training blocks more effectively, decide when (and when not) to test heavy singles, and why less is often more when it comes to long term lifting progress.If you’re stuck on a plateau, unsure whether your issue istechnical or physical, or just want a smarter approach to Olympic weightlifting training,  this episode will give youclarity and direction.

In this episode of the Snatch Chat Podcast, Coach Oates breaks down the most common technical mistakes holding lifters back, starting with one of the biggest snatch errors: pulling the bar too high instead of moving under it efficiently.But technique is only part of the picture. We also dive into the mindset side of training: why enjoying the process matters more than chasing constant PBs, how to stay motivated when progress feels slow, and why creating different “goal posts” can keep you moving forward long term.You’ll also hear why the hook grip is non-negotiable, which accessory exercises are massively overrated (yes, the sotts press gets called out), and how failure in training is actually one of your best feedback tools if you know how to use it.If you’re a newer lifter — or someone stuck in a plateau — this episode is packed with practical advice to help you train smarter, stay consistent, and get more out of every session.🎯 Topics covered:• The biggest technical mistake in the snatch• Why mindset can make or break long-term progress• The importance of hook grip (even when it sucks)• Staying motivated during slow phases of training• Overrated accessories and what actually carries over• Using failed lifts as feedback• How new lifters can accelerate learning by “being a sponge"

In this episode of The Snatch Chat Podcast, Coach Oates sits down with Dima; a dedicated weightlifter and executive director working in human rights, to explore how weightlifting became more than just training… it became a lifeline.Dima shares her journey from gymnastics and CrossFit into Olympic weightlifting, the technical challenges that kept her hooked, and the powerful sense of community she found along the way. We also dive into the mental health side of training, including her experience with postnatal depression and how lifting gave her a way to disconnect, rebuild confidence, and feel happier in her body again.With the pressures of a demanding career and motherhood, Dima explains why training isn’t a luxury, it’s essential. As she puts it: “It’s cheaper than therapy.”This episode is a must listen for anyone who trains not just to lift more weight, but to live better.Key Takeaways:• Trust your body — it’s capable of amazing things• Weightlifting is a journey, not a destination• Training can be a powerful tool for mental health• Find a coach you trust and connect with• Make fitness part of your family’s storySound Bites:🗣 “It’s cheaper than therapy.”🗣 “I’m happier in my body generally.”🗣 “Trust your body — it’s amazing.”⏱ Chapters00:00 — Introduction to Dima’s Journey02:50 — From Gymnastics & CrossFit to Weightlifting05:55 — Finding Community Through Training09:42 — Mental Health, Motherhood & Lifting19:23 — Falling in Love with the Technical Side25:06 — Goal Setting & Staying Motivated35:44 — The Bigger Benefits of Strength Training52:11 — Advice for Women in Fitness

In this episode of Snatch Chat, Coach Oates breaks down why so many lifters feel stuck, even when they’re training hard and what actually moves the needle in your snatch and clean & jerk.We talk goal setting, common technical mistakes, strength training myths, and why sleep and nutrition might be affecting your totals more than your program does. If you want to train smarter, not just harder, this one’s for you.You’ll also hear why the snatch is still the ultimate challenge, why perfect reps beat ugly heavy lifts, and how simple video analysis can fast-track your progress.Whether you’re chasing your next PB or trying to build a stronger foundation, this episode will help you focus on what really matters in Olympic lifting.🎯 FREE Goal Setting & Reflection Resource; The OPTILIFT PB BlueprintIf you’re serious about hitting new PBs this year, don’t just train harder, get clearer on what actually needs improving.I’ve created a free guide called The OPTILIFT PB Blueprint to help you:Reflect on last year’s training (what worked vs what didn’t)Identify the biggest limiters in your snatch and clean & jerkSet realistic, performance-driven goals (not just “add 5kg”)Build a simple action plan so your training actually matches your goalsThis is the same reflection and goal setting process I use with my 1:1 online coaching athletes to drive consistent progress without living in the gym.👉 Get the OPTILIFT PB Blueprint here:https://api.leadconnectorhq.com/widget/survey/PPcIGT6uwZ9PLn5a535w00:00 – Reflecting on the past year & setting better goals02:56 – Why sleep impacts motivation, food choices, and training quality06:01 – Favourite lifts & the most common snatch mistakes (hello early arm bend)08:51 – Strength vs technique: what should you actually prioritise?11:59 – Debunking lifting myths (high bar isn’t the only answer)15:04 – Why video analysis is a game-changer for your Olympic lifts17:58 – Final thoughts on building a solid training foundation & long-term progress

Most lifters aren’t failing because they’re weak. They’re failing because they’re rushing.In this episode of The Snatch Chat Podcast, I break down the biggest mistakes I see amateur weightlifters make; jumping into full movements too soon, chasing volume instead of quality, and running themselves into the ground thinking “more” is the answer.We talk about:Why breaking lifts down actually speeds progressHow overtraining quietly wrecks performance (and mental health)Training weightlifting alongside other sports without sabotaging recoveryWhy there is no single ‘perfect’ technique and why that mattersSimple habits that keep you progressing without living in the gymWe also get into the mental side of lifting, missed lifts, confidence under the bar, and why preparation matters more than motivation.If you want to lift better, last longer in the sport, and stop feeling like training is taking over your life, this one’s for you.(Plus, an important debate on elite-tier chocolate at the end.)

In this episode of Snatch Chat, I’m joined with Jo; a lifter I’ve had the privilege of coaching, to unpack the real journey from general gym training to competitive weightlifting.We dive into what changes mentally when you move from general training to the precision and pressure of the weightlifting platform. Jo shares her honest experiences of competition day nerves, emotional highs and lows, and how weightlifting has become a powerful outlet for stress, focus, and personal growth.We talk about:The mental shift required when transitioning from CrossFit to weightliftingWhy competitions feel like an emotional rollercoasterHow lifting heavy forces presence, focus, and self-beliefThe mental health benefits of structured training and clear goalsWhy competing validates the process — not just the numbersThe role of community and support on competition dayWhether you’re thinking about your first competition, struggling with the mental side of training, or simply curious about what weightlifting offers beyond the barbell, this episode is packed with relatable insights and encouragement.If you’ve ever wondered why we put ourselves through the pressure of competition, this one’s for you.

Olympic lifting isn’t just about adding kilos to the bar.In Episode 3 of the Snatch Chat Podcast, we dive into what actually moves the needle:✔️ Recovering properly between sessions✔️ Why your snatch & clean are basically vertical jumps✔️ How a simple pre-lift routine can calm the noise and sharpen executionFrom beginners finding their feet to experienced lifters chasing consistency, this episode is about training with intent, not just intensity.Because progress doesn’t come from doing more…It comes from doing the right things better.🎧 Listen now and start lifting smarter.#OlympicLifting #WeightliftingLife #Snatch #CleanAndJerk #RecoveryMatters #LiftWithIntent #StrengthTraining #AthleteDevelopment #SnatchChat

In this episode on Snatch Chat, I’m joined by James, fresh after winning the English Masters Weightlifting Champs for his age and weight class.We look back on James’ 18 month transition from CrossFit into Olympic weightlifting, why he decided to start coaching with me, and what actually moved the needle in his training leading up to competition day.This conversation is an honest breakdown of the process behind the result, not just the lifts on the platform, but the decisions, mindset shifts, and lessons learned along the way.We discuss:Focused Weightlifting training alongside CrossFitThe impact of structured coaching over 18 monthsWhy technical consistency matters more than chasing numbersManaging nerves, expectations, and pressure in competitionThe role of mental resilience in performing on the platformReviewing performance without chasing perfectionWhat winning the English Championships taught JamesWhere his training and competition goals go nextIf you’re an Olympic lifter, CrossFitter considering weightlifting, or someone looking to perform better under pressure, this episode offers practical insight into how progress actually happens.If you want to start making real progress in your Olympic Lifts, overcome plateaus to finally start seeing results, apply for online coaching here - https://getcoached.coachoates.co.uk/home

Welcome to episode one of Snatch Chat.In this episode, I break down Olympic weightlifting in a way that actually makes sense, without overcomplicating everything.I share my journey from CrossFit into specialising in Olympic weightlifting, and why moving away from chaos, random programming, and cue overload completely changed the way I train and coach.Most lifters don’t struggle because they’re lazy, they struggle because they’re overwhelmed. Too many drills. Too many opinions. Too much noise.This episode is about simplifying your approach so you can build better technique, train with intent, and make real progress without living in the gym.If you’ve ever felt stuck, inconsistent, or unsure what you should actually be working on, this will give you clarity.✅ How to actually improve your snatch and clean & jerk✅ Why technique beats effort every time✅ The role of top-down snatches and why they work✅ How to approach training around holidays/ busy periods✅ What to do when training isn’t going well✅ Why understanding beats doing more✅ How to train smarter, not just harderThis podcast is for:• Lifters who feel “stuck”• CrossFitters who want better technique• Beginners who don’t want to be overwhelmed• Coaches who want simple systems that work• Anyone who wants to lift better, not just heavierNo fluff. No ego. No overcomplicated nonsense.Just honest coaching, practical insight, and lessons from real training environments.If you want help improving your lifts, I offer online Olympic weightlifting coaching with feedback, programming, and support.🏋️ What You’ll Learn in This Episode:🎯 Who This Podcast Is For:🚀 What This Podcast Is About:🔗 Coaching & Programming:🎧 Subscribe for weekly content.#OlympicWeightlifting #SnatchChat #SnatchTechnique #CleanAndJerk #WeightliftingCoach #CrossFitWeightlifting #StrengthTraining #OnlineCoaching #TrainSmarter #WeightliftingMindset #OlympicLifting #CoachOates