Most lifters chase kilos. I want you to chase numbers. After watching too many talented lifters either plateau or get hurt chasing PRs with leaky mechanics, I built this shortlist. These three numbers are objective signals to help you make smarter decisions about your next session.
1. Triple-Extension Speed (TES)
Plain English: How fast your hip + knee + ankle straighten during the power phase. The 'jump' moment. If your bar barely floats, this number is too low.
Reference: 1.52 - 1.67 m/s (Snatch from floor, well-trained)
2. Catch Depth
Plain English: How deep you're willing and able to drop into the catch. Shallow catches mean you'd rather grind a press-out than trust the position.
Guidepost: ≥110° knee flex for a full squat.
3. Symmetry (Delta)
Plain English: How much your left side and right side disagree, frame by frame. Lower is better. Never a diagnosis, always a flag.
Triage: ≤3°Δ is stable. >10°Δ flag for coach review.
The 1-Page Session Audit
Log your top single here. The 4-week chart is more honest than your memory.
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