AKA Snatch balance (Incorrectly)
The drop snatch is a dynamic snatch receiving position exercise that adds more demand on technique, precision and speed to the overhead squat. It is one of three snatch balance exercises whose names are often confused with each other or used interchangeably.
Start with the bar behind your neck, your hands in your snatch grip and your feet in the pulling position. With no preceding movements (e.g. a dip and drive of the legs), pick up your feet punch the arms against the bar to drive yourself down into the bottom of an overhead squat, landing with flat feet in your squat stance. Attempt to lock your elbows at the same time your feet hit the floor to encourage better speed. The goal is to elevate the bar as little as possible, to move your body down as fast as possible, and to receive the bar overhead in as low of a squat as possible, but not rock-bottom—absorb the downward force of the bar by continuing to sit the rest of the way into the squat smoothly. Ensure the bar is locked securely overhead, and return to standing with the bar still in the overhead position.
Because there is no upward drive on the bar preceding the downward punch of the body, drop snatch weights will be limited relative to the snatch balance, but with quick and aggressive lifters, may still be significant. If you maintain the hook grip when you turn the snatch over, use the hook grip in the drop snatch.
The drop snatch is a good choice of exercises to develop speed and aggression in the final part of the snatch turnover, to develop precision in bar and foot placement and posture in the snatch turnover, and to develop strength and confidence in the receiving position of the snatch.
The drop snatch can be used as a technique primer before snatch training sessions or as a light technique exercise any time, but most often will be used as a fairly heavily loaded training exercise after snatches or on days between primary snatch training sessions. Use sets of 1-3 reps, usually from 70-100% of the lifter’s best snatch. Because there is no upward leg drive before the push under the bar, weights will be limited relative to the snatch balance and heaving snatch balance.
Drop snatches with the feet planted on the floor in the receiving position rather than being lifted and relocated can be used for athletes who have trouble consistently moving their feet correctly or who need a simpler introduction to the exercise.