Exercise Library
Stage Power Snatch
The stage power snatch is a power snatch broken up into progressively longer ranges of motion until reaching a complete power snatch. For example, a pull from the floor to the knee, then from the floor to mid-thigh, then a complete power snatch.
For all partial finish positions, ensure proper balance over the whole foot and that the position is identical to where you’d be at that point of the pull of a power snatch. An exception is if one stage is the hip with the intent to keep the shoulders in front of the bar like in a pull to hip.
The final stage is always a complete power snatch.
Purpose
The stage power snatch is a way to reinforce specific segments and positions in the pull, and to be able to immediately apply the technique and feel of these segments to the complete power snatch to achieve a better execution. It serves as technical snatch work that is naturally limited in loading relative to the full snatch.
Programming
Generally the stage power snatch should be done for 1-2 reps per set anywhere from 60%-90% of the lifter’s best power snatch depending on the purpose and needs in a given session. Reps will tend to run lower than conventional power snatch sets because each one is really multiple movements.
For all partial finish positions, ensure proper balance over the whole foot and that the position is identical to where you’d be at that point of the pull of a power snatch. An exception is if one stage is the hip with the intent to keep the shoulders in front of the bar like in a pull to hip.
The final stage is always a complete power snatch.
Purpose
The stage power snatch is a way to reinforce specific segments and positions in the pull, and to be able to immediately apply the technique and feel of these segments to the complete power snatch to achieve a better execution. It serves as technical snatch work that is naturally limited in loading relative to the full snatch.
Programming
Generally the stage power snatch should be done for 1-2 reps per set anywhere from 60%-90% of the lifter’s best power snatch depending on the purpose and needs in a given session. Reps will tend to run lower than conventional power snatch sets because each one is really multiple movements.
