drop snatch

Execution

 

Start with the bar behind your neck, your hands in your snatch grip and your feet in the pulling position. With no preceding movements (e.g. a dip and drive of the legs), contract your hip flexors and hamstrings hard in order to pull yourself toward the floor, punch the arms against the bar to drive yourself down into the bottom of an overhead squat, landing with flat feet in your squat stance.

 

Attempt to lock your elbows at the same time your hips are around parallel with your knees. The goal is to elevate the bar as little as possible, to move your body down as fast as possible, and to receive the bar overhead in as low of a squat as possible.

 

Ensure the bar is locked securely overhead, and return to standing with the bar still in the overhead position.

 

 

Notes

 

Because there is no upward drive on the bar prior to the downward punch of the body, the loads used will be limited relative to the snatch balance, but with quick and aggressive lifters, may still be significant.

Beginners may have to stick with an empty bar, whereas more advanced and explosive lifters may be able to perform this exercise with loads as high as 70% of their best snatch.

 

 

If you maintain the hook grip when you turn the snatch over, use the hook grip in the drop snatch.

 

 

Purpose

 

The drop snatch is a good choice of exercises to develop speed, aggression and confidence in the final part of the snatch turnover. It can be used to develop precision in bar and foot placement when receiving the bar. When heavier loads are used, it can help to develop strength and confidence in the receive position.

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Cheshire Barbell 

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Runcorn

Cheshire

WA7 1NX

+44 7714 232 915

karl@cheshirebarbell.co.uk