Top 3 MOST Helpful Variations of the Snatch for Weightlifters

When you look at free, cookie-cutter lifting programs, it can be easy to get confused with the endless variations of lifts that coaches implement. In reality, however, an athlete's technical issues can be easily addressed with only a handful of variations of the olympic lifts. Here are the top 3 most helpful variations of the snatch that likely have a place in the programs of most olympic weightlifters (in no order):

Lift	What does it do?	Which athletes is it for?
Low Hang Snatch	encourages athletes to maintain a constant back angle in the first and second pull encourages the maintenance of a rigid upper back, neck and head position	Athletes who cannot stay over the bar Athletes who have an inconsistent 1st/2nd pull Athletes with weak pulls/backs
Pause Snatch	Encouraged the hamstrings to stay "loaded" during the first pull Ensures the lats are tucked hard and the bar is kept as close as possible to the body Ensures the back is in a safe and strong position	Athletes who cannot stay over the bar Athletes who tend to contact the bar too early (ie. their hips shoot forward too early)
No Foot Snatch	Forces the athlete to "connect" with the bar during the second pull and the finish, allowing for a more proper overhead position	Athletes who struggle with triple extension (or finish vertically) Athletes who tend to jump forward/backwards after extension Athletes who bump the bar excessively

Honorable Mention: Snatch + Overhead Squat complexes

Yes these are good for beginning lifters. Anything like a snatch balance, snatch + OHS or snatch push press + OHS is good for getting used to the bottom position of the snatch. However, the value of these complexes diminishes as lifters get more experienced and more comfortable with the snatch, in which case the aforementioned variations become more useful.