Exercise Library

Floating Snatch Pull On Riser



AKA No-touch snatch pull on riser, hang snatch pull on riser, riser hang snatch pull, riser floating snatch pull
 
The floating snatch pull on riser is a variation of the snatch pull in which the bar doesn’t return all the way to the floor between reps, but the athlete is standing on a riser in order to allow the same range of motion as a pull from the floor.  
 
 
Execution
 
The floating snatch pull on riser is identical the snatch pull on riser, with the exception that the bar does not return all the way to the floor after the first rep. 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.
 
Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips. The movement should be directly vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed.
 
After reaching full extension, return to a position at which the bottom of the plates are even with the top of the riser—in other words, this position is identical to what your starting position would be if on the floor, but in this case the weights are not in contact with the platform. Initiate subsequent reps from this position.
 
 
Notes
 
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. Riser heights should not exceed what allows the lifter to set a proper starting position.
 
 
Purpose
 
The floating snatch pull 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 pull is that the lifter can achieve the same starting position as in the snatch while still preventing the weights from resting on the floor.
 
 
Programming
 
Generally the floating snatch pull should be done for 2-5 reps per set 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 reasonably proper positioning and speed in the final extension and maintenance of the proper position at the bottom in between reps. As a strength exercise, it should be placed toward the end of a workout, but because it also involves some speed and technique, it’s generally best place before more basic strength work like squats.
 
 
Variations
 
The floating snatch pull can be performed as a snatch high-pull, with a pause in the bottom position, with or without straps, and with a slow eccentric movement. Slower eccentric speeds in particular will increase the strengthening of pulling posture and back arch strength.






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