snatch started from the hang, with the floor taken out of it
removing the first pull means the bar has no momentum when the hips fire, so
the extension has to produce all of it
full catch in the bottom of an overhead squat, so the receiving position stays
as demanding as a snatch while the pull gets harder
Execution
Stand tall holding the bar at snatch width, strapped out so you can let go, and
hinge to lower it to just above your knees. Above the knee is preference: pick a
height, keep it, and note any change. Brace your trunk and flex erectors.
hold the hang without letting the bar drift forward
drive your hips through from a dead stop
pull yourself under as the bar peaks, punching your arms to lockout
receive it overhead in the bottom of a squat
stand up, then lower back to the hang and reset
This is assistance work, so run it after the main lift of the day.
Purpose
snatch started from the hang, with the floor taken out of it
removing the first pull means the bar has no momentum when the hips fire, so
the extension has to produce all of it
full catch in the bottom of an overhead squat, so the receiving position stays
as demanding as a snatch while the pull gets harder
Execution
Stand tall holding the bar at snatch width, strapped out so you can let go, and
hinge to lower it to just above your knees. Above the knee is preference: pick a
height, keep it, and note any change. Brace your trunk and flex erectors.
hold the hang without letting the bar drift forward
drive your hips through from a dead stop
pull yourself under as the bar peaks, punching your arms to lockout
receive it overhead in the bottom of a squat
stand up, then lower back to the hang and reset
This is assistance work, so run it after the main lift of the day.