Exercise Library
Stage Snatch
The stage snatch is a snatch broken up into progressively longer ranges of motion until reaching a complete snatch. For example, a pull from the floor to the knee, then from the floor to the hip, then a complete 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 a 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 snatch.
Purpose
The stage 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 snatch to achieve a better execution.
Programming
Generally the stage snatch should be done for 1-2 reps per set anywhere from 60%-85% of the lifter’s best snatch depending on experience and positions. The weight should not exceed what the lifter can do with proper positioning and technique or the purpose is defeated. It can be used before conventional snatches as preparation, or as a standalone exercise in lighter snatch sessions.
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 a 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 snatch.
Purpose
The stage 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 snatch to achieve a better execution.
Programming
Generally the stage snatch should be done for 1-2 reps per set anywhere from 60%-85% of the lifter’s best snatch depending on experience and positions. The weight should not exceed what the lifter can do with proper positioning and technique or the purpose is defeated. It can be used before conventional snatches as preparation, or as a standalone exercise in lighter snatch sessions.
