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Dip Muscle Snatch

Start standing tall with the bar hanging at arms’ length in your snatch grip. Ensure even whole foot balance and brace your trunk. Bend at the knees only with a vertical trunk just as you would for a jerk, actively pushing the bar against your hips, then immediately drive up with the legs and complete a muscle snatch. Focus on keeping the bar as close as possible, finishing with strong vertical leg drive, and punching vertically into the overhead position at the end of the turnover.
It can be helpful to think of the movement as a snatch high-pull with an added turnover of the bar afterward. This will reinforce the idea of driving vertically and lifting the elbows high and out before the turnover. The only difference between a dip muscle snatch and a muscle snatch from power position is that there is a pause in the bottom of the dip in the muscle snatch from power position.
The muscle snatch is helpful to learn, reinforce and strengthen the proper upper body mechanics of the turnover (third pull) of the snatch. The dip variation helps focus on vertical leg drive and better bar-body interaction to improve bar proximity. The abbreviated motion can also be used to reduce the contribution of the legs and place more emphasis on upper body strength.
The dip muscle snatch can be performed early in a training session as a technique primer, or as a training exercise. It can also be performed at the end of a training session as accessory work. Use 3-5 reps per set generally, although it can also be done for heavy singles and doubles.

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