built to load the snatch's overhead receiving position heavily, using a leg
drive to get there
the dip and drive let you handle far more than a strict snatch press, so the
shoulders, arms and upper back see real weight in the catch position
programmed against your snatch rather than your press, which is what tells you
whose exercise it is
Execution
Take the bar behind your neck at snatch width and stand tall, feet hip-width
apart. Pull your shoulder blades together and brace your trunk.
dip at the knees, keeping your torso vertical
drive the legs and launch the bar off your traps
press it through to lockout as the drive runs out
lock out with the bar behind the line of your ears
lower the bar back to your traps and reset before the next rep
Keep the dip short and vertical, and match your hook grip to what you do
overhead in a snatch. Position is what caps the weight here, so add load only as
far as the overhead position stays solid.
Purpose
built to load the snatch's overhead receiving position heavily, using a leg
drive to get there
the dip and drive let you handle far more than a strict snatch press, so the
shoulders, arms and upper back see real weight in the catch position
programmed against your snatch rather than your press, which is what tells you
whose exercise it is
Execution
Take the bar behind your neck at snatch width and stand tall, feet hip-width
apart. Pull your shoulder blades together and brace your trunk.
dip at the knees, keeping your torso vertical
drive the legs and launch the bar off your traps
press it through to lockout as the drive runs out
lock out with the bar behind the line of your ears
lower the bar back to your traps and reset before the next rep
Keep the dip short and vertical, and match your hook grip to what you do
overhead in a snatch. Position is what caps the weight here, so add load only as
far as the overhead position stays solid.