Back Squat - Snatch Push Press
Perform a back squat with your hands in your snatch grip width. Accelerate maximally from the bottom all the way through the top, immediately driving the bar up off the shoulders and completing a snatch push press.
This is a way to encourage more upright squat recovery posture and better acceleration. It can be used as a warm-up for back squats or snatches, or taken heavier to train and reinforce squat posture and acceleration while also placing more emphasis on upper body strength for the snatch receiving position.
Note that this is NOT a back squat + snatch push press—it’s a single continuous motion.
The back squat – snatch push press is usually a warm-up or primer exercise for snatches or snatch push presses later in the training session. However, it does demand ideal posture, balance and acceleration out of the squat, so it can be used as a way to train that for the squat as well. It also helps strengthen and reinforce the optimal overhead structure for the snatch.
Sets of 2-5 reps are appropriate at up to 60-70% of the athlete’s best snatch or so.