Exercise Library
Floating Halting Snatch Deadlift On Riser
The floating halting snatch deadlift on riser is a halting snatch deadlift in which the lifter stands on an elevated platform and doesn’t allow the bar to touch the floor between reps.
Set the snatch starting position tightly—it should be the same as from the floor, but with more knee and hip flexion. In other words, the same back angle but deeper—don’t simply hinge more at the hips.
Brace the trunk tightly and perform a snatch deadlift to the designated height (usually mid to upper-thigh), keeping the shoulder joint in front of the bar, and the weight balanced evenly over the whole foot. If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar.
Hold this position for 2-3 seconds before lowering the bar as close the floor as possible without touching, then change directions to complete the next rep.
Notes
The tendency will be to shift to the heels and bring the shoulders too far back to avoid the difficulty and discomfort of the correct pause position. Reduce the weight if you’re unable to do it correctly—incorrect balance and position at the top defeats the purpose.
Purpose
The floating halting snatch deadlift on riser strengthens the ability of the lifter to stay over the bar longer in the pull, strengthens the ability to keep the bar close to the body when the shoulders are in front of it, and reinforces proper balance. The float increases the strengthening of the start and pull from the floor, and improves posture and balance—using a riser allows the float to be at the full starting position depth rather than slightly higher as it would be standing on the floor.
Programming
Generally the floating halting snatch deadlift on riser should be done for 2-6 reps per set with a 2-3 second pause and anywhere from 70%-100% of the lifter’s best snatch depending on the lifter and how it fits into the program. Loading will be significantly less than a lifter is capable of managing with a snatch deadlift. In any case, the weight should not exceed what the lifter can do with proper positioning or it is failing to achieve the intended purpose. As a heavy strength exercise, it should normally be placed toward the end of a workout but before squats.
Variations
The floating halting snatch deadlift on riser can be performed with the pause at different positions, and with slow eccentrics or concentrics.
Set the snatch starting position tightly—it should be the same as from the floor, but with more knee and hip flexion. In other words, the same back angle but deeper—don’t simply hinge more at the hips.
Brace the trunk tightly and perform a snatch deadlift to the designated height (usually mid to upper-thigh), keeping the shoulder joint in front of the bar, and the weight balanced evenly over the whole foot. If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar.
Hold this position for 2-3 seconds before lowering the bar as close the floor as possible without touching, then change directions to complete the next rep.
Notes
The tendency will be to shift to the heels and bring the shoulders too far back to avoid the difficulty and discomfort of the correct pause position. Reduce the weight if you’re unable to do it correctly—incorrect balance and position at the top defeats the purpose.
Purpose
The floating halting snatch deadlift on riser strengthens the ability of the lifter to stay over the bar longer in the pull, strengthens the ability to keep the bar close to the body when the shoulders are in front of it, and reinforces proper balance. The float increases the strengthening of the start and pull from the floor, and improves posture and balance—using a riser allows the float to be at the full starting position depth rather than slightly higher as it would be standing on the floor.
Programming
Generally the floating halting snatch deadlift on riser should be done for 2-6 reps per set with a 2-3 second pause and anywhere from 70%-100% of the lifter’s best snatch depending on the lifter and how it fits into the program. Loading will be significantly less than a lifter is capable of managing with a snatch deadlift. In any case, the weight should not exceed what the lifter can do with proper positioning or it is failing to achieve the intended purpose. As a heavy strength exercise, it should normally be placed toward the end of a workout but before squats.
Variations
The floating halting snatch deadlift on riser can be performed with the pause at different positions, and with slow eccentrics or concentrics.
