Snatch On Riser
Riser snatch, snatch from deficit, deficit snatch
The snatch on riser is an exercise that extends the distance of the pull of the snatch
The snatch on riser is performed identically to the snatch
, but with the lifter standing on a riser or platform. Set the starting position the same way you would on the floor, but with more flexion of the knees and hips—that is, the angle of the back and arms and the balance over the feet will be the same, but the shoulders and hips will be lower relative to the feet because of the riser. It’s also important to initiate the lift in the same way—by pushing with the legs against the floor, which because of the riser, will feel more similar to a squat.
Riser heights can be anywhere from ½” to 4” depending on the athlete’s ability (based on height and mobility) or the degree of challenge desired. The athlete can also stand on bumper plates or any other hard, flat, stable surface. Be sure there is enough surface area for the athlete to receive the lift with his or her normal foot position so there is no risk of slipping off.
Lifts from risers are used primarily to strengthen the legs for the pull from the floor, and to help train the proper balance, posture and initial movement from the floor. They can also be used simply for variety, and as a way to introduce more demand from the power snatch earlier in a training cycle that can then be reduced over time by reducing the riser height and/or eliminating the riser.
Snatches on riser should generally be programmed with 1-3 reps. Heavy weights and even maximal lifts can be done if the athlete is technically proficient and adequately mobile to set a proper starting position. Generally riser lifts are more suitable early in a training cycle rather than close to competition.
Variations of the riser snatch include different riser heights, or not allowing the bar to touch the floor after the first rep, or power snatches