squat with the bar locked out overhead at snatch width: the snatch receiving
position, loaded and held
the only row in the snatch family you can grind, because nothing is caught and
nothing is rushed, so it is where the position gets built rather than tested
what limits it is almost never the legs, so treat the number as a report on
the position rather than on your squat
Execution
Take the bar overhead at snatch width with your arms locked and your shoulders
pushed up into it. Feet a little wider than your squat stance. Brace your trunk.
push the bar up and slightly back so it sits over the middle of your feet
squat down while keeping the bar in that line
descend as deeply as the overhead position allows
drive back up without letting the bar travel forward
reset the overhead position before the next rep
If the bar drifts forward, stop the set. Reps spent chasing it back teach the
position you are trying to get rid of.
Purpose
squat with the bar locked out overhead at snatch width: the snatch receiving
position, loaded and held
the only row in the snatch family you can grind, because nothing is caught and
nothing is rushed, so it is where the position gets built rather than tested
what limits it is almost never the legs, so treat the number as a report on
the position rather than on your squat
Execution
Take the bar overhead at snatch width with your arms locked and your shoulders
pushed up into it. Feet a little wider than your squat stance. Brace your trunk.
push the bar up and slightly back so it sits over the middle of your feet
squat down while keeping the bar in that line
descend as deeply as the overhead position allows
drive back up without letting the bar travel forward
reset the overhead position before the next rep
If the bar drifts forward, stop the set. Reps spent chasing it back teach the
position you are trying to get rid of.