Exercise Library

Power Snatch Into Overhead Squat



The power snatch into overhead squat is a hybrid exercise that combines a power snatch and overhead squat into a single exercise, but is different from a power snatch + overhead squat complex.  
 
 
Execution
 
Perform a power snatch as you would normally, but hold in the power receiving position for 2-3 seconds, and then sit directly into an overhead squat and recover to standing.
 
 
Notes
 
This exercise is not the same as a power snatch + overhead squat complex because the athlete never stands completely between the power snatch and squat.
 
 
Purpose
 
The primary purpose of the exercise is to allow the athlete to practice a better receiving position for the snatch by meeting the bar in a relatively high position with the proper stance, posture and resistance against the bar. It can be thought of as a snatch with a pause partway under the bar. It can also help force athletes to use the same receiving stance in the power snatch as in the snatch.
 
 
Programming
 
Power snatch into front overhead should generally be programmed with 1-3 reps. They can be performed for maximal effort singles like a power snatch would be, but generally 2-3 reps at submaximal weights is more effective. Typically intensity will be about 70-85% of the lifter’s best power snatch.
 
 
Variations
 
The power snatch into overhead squat can be combined in a complex with a snatch after to first practice meeting the bar properly, and then put that technique to use in a subsequent snatch.






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