Exercise Library
Power Snatch Into Overhead Squat
The power snatch into overhead squat is a hybrid exercise that combines a power snatch and overhead squat into a single exercise rather than a complex.
Perform a power snatch and pause in the receiving position for 1-2 seconds, then continue directly down into an overhead squat. The goal is to avoid needing to adjust your stance or balance to squat properly.
Notes
This exercise is not the same as a power snatch + overhead squat complex because the athlete never stands completely between the power snatch and squat.
Purpose
The primary purpose of the exercise is to allow the athlete to practice a better receiving position for the snatch by meeting the bar in a relatively high position with the proper stance, posture and resistance against the bar. It can be thought of as a snatch with a pause partway under the bar. It can also help force athletes to use the same receiving stance in the power snatch as in the snatch.
Programming
Power snatch into overhead squat should generally be programmed with 1-3 reps. They can be performed for maximal effort singles like a power snatch would be, but generally 1-3 reps at submaximal weights is more effective.
Variations
The power snatch into overhead squat can done with any variation of the power snatch, such as from a riser or blocks, from the hang, or with one or more pauses in the pull. It can also be combined in a complex with a snatch after to first practice meeting the bar properly, and then put that technique to use in a subsequent snatch.
Perform a power snatch and pause in the receiving position for 1-2 seconds, then continue directly down into an overhead squat. The goal is to avoid needing to adjust your stance or balance to squat properly.
Notes
This exercise is not the same as a power snatch + overhead squat complex because the athlete never stands completely between the power snatch and squat.
Purpose
The primary purpose of the exercise is to allow the athlete to practice a better receiving position for the snatch by meeting the bar in a relatively high position with the proper stance, posture and resistance against the bar. It can be thought of as a snatch with a pause partway under the bar. It can also help force athletes to use the same receiving stance in the power snatch as in the snatch.
Programming
Power snatch into overhead squat should generally be programmed with 1-3 reps. They can be performed for maximal effort singles like a power snatch would be, but generally 1-3 reps at submaximal weights is more effective.
Variations
The power snatch into overhead squat can done with any variation of the power snatch, such as from a riser or blocks, from the hang, or with one or more pauses in the pull. It can also be combined in a complex with a snatch after to first practice meeting the bar properly, and then put that technique to use in a subsequent snatch.
