Snatch Transition Deadlift
The snatch transition deadlift is a remedial exercise to train and reinforce the shifting of the knees under the bar and the maintenance of proximity of the bar to the body during the scoop
Starting in a standing position with a snatch grip, bend the knees slightly while keeping the trunk vertical to simulate the power position
or the position in which you will be as the knees finish moving under the bar during the second pull—this will be the top of each rep. Slowly hinge at the hips and push the knees back to bring the bar down along the thighs until the bar is just below the knee caps, the shins are vertical, and the shoulders are directly above or very slightly in front of the bar—this is the bottom of each rep. At a slow tempo, shift between these two end positions, maintaining balance over the feet and keeping the bar in light contact with the thighs.
This exercise should only used in rare cases in which a lifter has developed a habit of completely extending the knees prior to the second pull
or is somehow preventing the scoop
from occurring naturally.
The snatch transition deadlift is intended for remediation in cases of lifters who have found a way to avoid allowing the scoop
or double knee bend
from occurring naturally. This is very unusual and consequently this exercise won’t be a common one.
The snatch transition deadlift should be done with moderate weights to ensure the body is being strengthened in the correct positions, but the weight can’t exceed what the lifter can do the movement properly with, or the purpose is defeated.