Exercise Library
2-Position Snatch
The 2-position snatch is simply 2 snatches performed from 2 different starting positions consecutively.
Most common is the first rep from the floor and the second rep from a hang position. This forces the lifter to produce more power on the second rep after having been fatigued by the first, and having less time and space to accelerate the second.
The order of the positions may be reversed in cases in which technique is more of a priority than power. That is, for a less technically-proficient lifter, performing the first rep from a hang position in which that lifter is more comfortable and proficient, and then following it with a lift from the floor to attempt to replicate the movement from the hang.
Notes
Most commonly, the two positions are from the floor followed by the hang at knee height. However, really a 2-position snatch can be from any two different positions desired by the coach or athlete. These positions should be chosen with reason—that is, the exercise should serve a purpose that the chosen positions address.
2-position snatch is a name for a complex that may also be written as snatch + hang snatch (or hang snatch + snatch).
Purpose
If performed bottom to top, the 2-position snatch helps primarily with rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive pull under the bar. If performed from the top down, it can serve as more of a technique exercise that reinforces proper position in the pull at the hang position chosen.
Programming
When using the 2-position snatch in a training program, it’s important to note the two starting positions. As a primary snatch exercise, loading and volume can be prescribed essentially the same as snatch doubles, although they’ll need to be slightly lighter for most lifters. It can also be used at lighter weights for technique work, or as an exercise for lighter training days between heavier snatch training sessions.
Variations
Variations of the 2-position snatch include different hang positions on the second rep, pauses in the hang position, or pauses in the receiving position.
See More
All Hang Positions
Most common is the first rep from the floor and the second rep from a hang position. This forces the lifter to produce more power on the second rep after having been fatigued by the first, and having less time and space to accelerate the second.
The order of the positions may be reversed in cases in which technique is more of a priority than power. That is, for a less technically-proficient lifter, performing the first rep from a hang position in which that lifter is more comfortable and proficient, and then following it with a lift from the floor to attempt to replicate the movement from the hang.
Notes
Most commonly, the two positions are from the floor followed by the hang at knee height. However, really a 2-position snatch can be from any two different positions desired by the coach or athlete. These positions should be chosen with reason—that is, the exercise should serve a purpose that the chosen positions address.
2-position snatch is a name for a complex that may also be written as snatch + hang snatch (or hang snatch + snatch).
Purpose
If performed bottom to top, the 2-position snatch helps primarily with rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive pull under the bar. If performed from the top down, it can serve as more of a technique exercise that reinforces proper position in the pull at the hang position chosen.
Programming
When using the 2-position snatch in a training program, it’s important to note the two starting positions. As a primary snatch exercise, loading and volume can be prescribed essentially the same as snatch doubles, although they’ll need to be slightly lighter for most lifters. It can also be used at lighter weights for technique work, or as an exercise for lighter training days between heavier snatch training sessions.
Variations
Variations of the 2-position snatch include different hang positions on the second rep, pauses in the hang position, or pauses in the receiving position.
See More
All Hang Positions
