Exercise Library
Floating Halting Snatch Deadlift
The floating halting snatch deadlift is a pull variation that stops short of full extension at the top to strengthen the ability of the lifter to stay over the bar longer in the pull, strengthen the ability to keep the bar close to the body when the shoulders are in front of it, and to reinforce proper balance over the whole foot through the top. It also never touches the floor once the set starts, so it strengthens the start and first pull well, and reinforces proper position and balance.
Perform a snatch deadlift up 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.
After holding this position for 2-3 seconds, reverse the motion to bring the bar back down as close to the floor as possible without touching, then begin the next rep. It’s critical to ensure you maintain the correct positions and balance on the way down as well as up for the exercise to be effective.
Conventionally the first rep of a set is taken from the floor as a normal halting deadlift; for example, in a set of 3, only the last 2 reps are technically floating.
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. Similarly, the tendency on the way down will be to hinge too much at the hips without adequate knee bend. Reduce the weight if you’re unable to do it correctly—incorrect balance and position at the top defeats the purpose. Conventionally the first rep of a set is taken from the floor as a normal rep; for example, in a set of 3, only the last 2 reps are technically floating.
Purpose
The floating halting snatch deadlift 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, strengthens the start and first pull, and reinforces proper balance and position through the entire pull.
Programming
Generally the floating halting snatch deadlift 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 can be performed standing on a riser, with the pause at different positions, with slow eccentrics, and with a hold in the floating position.
Perform a snatch deadlift up 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.
After holding this position for 2-3 seconds, reverse the motion to bring the bar back down as close to the floor as possible without touching, then begin the next rep. It’s critical to ensure you maintain the correct positions and balance on the way down as well as up for the exercise to be effective.
Conventionally the first rep of a set is taken from the floor as a normal halting deadlift; for example, in a set of 3, only the last 2 reps are technically floating.
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. Similarly, the tendency on the way down will be to hinge too much at the hips without adequate knee bend. Reduce the weight if you’re unable to do it correctly—incorrect balance and position at the top defeats the purpose. Conventionally the first rep of a set is taken from the floor as a normal rep; for example, in a set of 3, only the last 2 reps are technically floating.
Purpose
The floating halting snatch deadlift 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, strengthens the start and first pull, and reinforces proper balance and position through the entire pull.
Programming
Generally the floating halting snatch deadlift 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 can be performed standing on a riser, with the pause at different positions, with slow eccentrics, and with a hold in the floating position.
