Purpose
- built to train how fast you get under the bar, which is the half of the snatch
a pull never touches
- starting from behind your neck removes the pull entirely, so the only thing
being trained is the drop into the receiving position
- sits between the overhead squat and the snatch itself: the overhead squat
builds the position, this one teaches you to arrive in it
Execution
Take the bar behind your neck at snatch width, feet in your pulling stance.
Brace your trunk.
- dip slightly at the knees
- drive the bar up off your traps and hold it where it lands
- drop under it fast, punching your arms to lockout
- receive it in the bottom of an overhead squat with the bar over your midfoot
- stand up, then reset the bar on your traps
Speed under the bar is the point, not the weight on it. If you are pressing the
bar up rather than dropping under it, go lighter.
This is assistance work, so run it after the main lift of the day.
Purpose
- built to train how fast you get under the bar, which is the half of the snatch
a pull never touches
- starting from behind your neck removes the pull entirely, so the only thing
being trained is the drop into the receiving position
- sits between the overhead squat and the snatch itself: the overhead squat
builds the position, this one teaches you to arrive in it
Execution
Take the bar behind your neck at snatch width, feet in your pulling stance.
Brace your trunk.
- dip slightly at the knees
- drive the bar up off your traps and hold it where it lands
- drop under it fast, punching your arms to lockout
- receive it in the bottom of an overhead squat with the bar over your midfoot
- stand up, then reset the bar on your traps
Speed under the bar is the point, not the weight on it. If you are pressing the
bar up rather than dropping under it, go lighter.
This is assistance work, so run it after the main lift of the day.