press the bar overhead while sitting in the bottom of a squat, at snatch width
the hardest test of the snatch receiving position there is: you cannot lean
away from the bar or use a leg drive, so the position holds it or nothing does
it goes very light, and that is not a failing: the load here reports on your
position rather than on your strength
Execution
Take the bar behind your neck at snatch width and squat all the way down. Sit
tall in the bottom with your torso as upright as it goes. Brace your trunk.
press the bar straight overhead without letting your torso tip forward
lock out with the bar over the middle of your feet
hold the overhead position for a beat
lower the bar back to your traps under control
stay in the bottom of the squat between reps
Start with an empty bar. This is a position you build over months, not a lift
you load.
This is assistance work, so run it after the main lift of the day.
Purpose
press the bar overhead while sitting in the bottom of a squat, at snatch width
the hardest test of the snatch receiving position there is: you cannot lean
away from the bar or use a leg drive, so the position holds it or nothing does
it goes very light, and that is not a failing: the load here reports on your
position rather than on your strength
Execution
Take the bar behind your neck at snatch width and squat all the way down. Sit
tall in the bottom with your torso as upright as it goes. Brace your trunk.
press the bar straight overhead without letting your torso tip forward
lock out with the bar over the middle of your feet
hold the overhead position for a beat
lower the bar back to your traps under control
stay in the bottom of the squat between reps
Start with an empty bar. This is a position you build over months, not a lift
you load.
This is assistance work, so run it after the main lift of the day.