Floating Snatch Deadlift On Riser
AKA Riser floating snatch deadlift, No-touch snatch deadlift on riser
The floating snatch deadlift on riser is a variation of the floating snatch deadlift that allows full range of motion.
The floating snatch deadlift on riser is identical to the floating snatch deadlift, but the athlete is standing on a riser. Standing on a riser, set your starting position, which will be the same as usual but with your hips lower because your feet are elevated on the riser. Stand to a fully extended standing position, ensuring the same positions and posture you would use in the pull of the snatch. After standing, lower the bar under control until the bottom of the plates are level with the top of the riser, and without allowing the bar to touch the floor, begin the next rep.
The tempo should be controlled in this movement, particularly during the eccentric portion. Because the primary purpose is to build postural strength and balance, using a more controlled tempo is more effective by allowing the lifter to make adjustments as necessary to maintain the proper position and balance and train it as intended. Riser height can be anywhere from 1”-4”. If the riser is being used only to allow full depth starting position, the height is unimportant; if the riser is being used to further strengthen the pull from the floor during the first rep, a higher riser may be appropriate.
The floating snatch deadlift on riser is a good exercise to develop pulling strength in the snatch, and emphasize strength in the bottom range of the pull (from the floor to the knee), particularly to train the correct position and posture during that pull. The advantage over the floating snatch deadlift is that standing on the riser allows the bar to move down to the same position it would be during a normal pull from the floor but without resting on the floor.
Generally the floating snatch deadlift on riser should be done for 2-6 reps per set with anywhere from 80%-110% of the lifter’s best snatch depending on the lifter and how it fits into the program. In any case, the weight should not exceed what the lifter can do with proper positioning or it is failing to achieve the intended purpose. As a heavy strength exercise, it should normally be placed toward the end of a workout.
The floating snatch deadlift on riser can be performed as a halting snatch deadlift or snatch segment deadlift, and a pause can be added in the bottom position.