Exercise Library
Snatch With No Jump From Power Position
The snatch with no jump from power position can be used to help improve balance, leg drive power and timing, bar-body interaction, and timing of the pull under in the snatch.
Stand tall with the bar in your snatch grip hanging at arms’ length and your feet in your squat instead of pulling stance. Note that the exercise can be done in the pulling stance as long as you have the mobility to sit properly into a squat and not affect the rest of the motion. Brace the trunk, actively push the bar against the hips, and ensure your balance is even over the whole foot.
Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip to perform a snatch, but at the top of the pull, continue pushing aggressively through the floor with the legs and pulling the bar up higher than you normally would before pulling under aggressively, keeping the balls of the feet in contact with the floor throughout the motion.
It can help to imagine moving partway up a snatch high-pull and then pulling under to complete the snatch.
Notes
The only difference between a dip snatch and snatch from power position is simply that from power position means you pause in the dip before snatching.
Purpose
The primary purpose of this exercise is to train the leg drive of the snatch extension for lifters who are overly reliant on hip extension and tend to push the hips too far through bar and quit early with the legs. It’s also helpful to get lifters to remain flat-footed longer through the pull, to help lifters keep the bar against their bodies both in the second and third pulls, and to focus on proper arm timing and mechanics. The pause makes it easier to control the position and balance and ensure proper execution, and requires more power in the leg drive because there is no elastic contribution, relative to a dip snatch.
Programming
The snatch from power position can serve as a lighter snatch exercise on light training days, replacing power snatches or other hang snatch variations to force a reduction in intensity and allow recovery between heavier training days. It can be taken heavy, and up to maximal effort, but the tendency will be to begin hinging at the hips as weights increase, defeating the purpose, so choose loading wisely. It’s also an excellent technique primer to be used to reinforce technique before a snatch training session. Use 1-3 reps per set.
Stand tall with the bar in your snatch grip hanging at arms’ length and your feet in your squat instead of pulling stance. Note that the exercise can be done in the pulling stance as long as you have the mobility to sit properly into a squat and not affect the rest of the motion. Brace the trunk, actively push the bar against the hips, and ensure your balance is even over the whole foot.
Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip to perform a snatch, but at the top of the pull, continue pushing aggressively through the floor with the legs and pulling the bar up higher than you normally would before pulling under aggressively, keeping the balls of the feet in contact with the floor throughout the motion.
It can help to imagine moving partway up a snatch high-pull and then pulling under to complete the snatch.
Notes
The only difference between a dip snatch and snatch from power position is simply that from power position means you pause in the dip before snatching.
Purpose
The primary purpose of this exercise is to train the leg drive of the snatch extension for lifters who are overly reliant on hip extension and tend to push the hips too far through bar and quit early with the legs. It’s also helpful to get lifters to remain flat-footed longer through the pull, to help lifters keep the bar against their bodies both in the second and third pulls, and to focus on proper arm timing and mechanics. The pause makes it easier to control the position and balance and ensure proper execution, and requires more power in the leg drive because there is no elastic contribution, relative to a dip snatch.
Programming
The snatch from power position can serve as a lighter snatch exercise on light training days, replacing power snatches or other hang snatch variations to force a reduction in intensity and allow recovery between heavier training days. It can be taken heavy, and up to maximal effort, but the tendency will be to begin hinging at the hips as weights increase, defeating the purpose, so choose loading wisely. It’s also an excellent technique primer to be used to reinforce technique before a snatch training session. Use 1-3 reps per set.
