Snatch Exercises

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Segment Snatch

AKA Pause snatch   The segment snatch is a variation of the snatch that introduces a pause or pauses during the pull.       Execution   The segment snatch i...
Slow Pull Snatch

The slow pull snatch is a variation of the snatch used to train certain technique and physical elements such as timing and aggressiveness.        Execution   The slow pul...
Snatch

The snatch is the first of the two lifts (the snatch and the clean & jerk) contested in the sport of weightlifting (AKA Olympic weightlifting). The athlete lifts the barbell from the floor to over...
Snatch Balance

AKA Drop snatch (incorrectly)   The snatch balance is a dynamic snatch receiving position exercise that adds more demand on technique, precision and speed to the overhead squat. It is one of th...
Snatch Bench Pull (Staircase Pull)

AKA Snatch bounce pull, snatch staircase block pull, snatch pull on stairs   The snatch bench pull is a fairly rare partial pull variation that uses spring of the bar to increase speed.   ...
Snatch Deadlift

The snatch deadlift is a pull variation with a controlled speed into a standing position rather than a complete extension onto the balls of the feet like the snatch pull.     Execution &...
Snatch Deadlift On Riser

AKA deficit snatch deadlift, snatch deadlift from deficit   The snatch deadlift on riser is a variation of the snatch deadlift that increases the range of motion.       Execut...
Snatch Deadlift To Power Position

The snatch deadlift to power position is a snatch deadlift variation that stops in the snatch power position rather than a completely standing position.       Execution   Set ...
Snatch From Power Position

The snatch from power position can be useful as both a technique drill and a training exercise for lifters with specific technical remediation needs or weaknesses.     Execution   ...
Snatch High-Pull

The snatch high-pull is a variation of the snatch pull involving a more active upper body.       Execution   The snatch high-pull is identical to the snatch pull with the exce...
Snatch High-Pull On Riser

AKA Riser snatch high-pull, deficit snatch high-pull, snatch high-pull from deficit   The snatch pull on riser is a snatch high-pull with an extended range of motion.       Ex...
Snatch Lift-off

The snatch lift-off is a partial snatch pull or deadlift to knee height to train the pull from the floor.     Execution   Perform a snatch deadlift up to the knees or just below an...
Snatch Long Pull

AKA Muscle snatch   The snatch long pull is a variation of the muscle snatch that further emphasizes upper body strength.     Execution   The snatch long pull is simply a mu...
Snatch On Riser

AKA Riser snatch, snatch from deficit, deficit snatch   The snatch on riser is an exercise that extends the distance of the pull of the snatch.     Execution   The snatch on...
Snatch Power Jerk

AKA Snatch power jerk behind the neck, snatch-grip power jerk   The snatch power jerk is a simple variation of the power jerk that can serve a few purposes in training.     Executi...
Snatch Press

AKA Snatch grip press behind the neck, Klokov press   The snatch press is the simplest upper body strength exercise for the snatch.       Execution   Stand with the bar...
Snatch Pull

AKA Snatch extension   The snatch pull is the most common snatch-related strength exercise.       Execution   Set your snatch starting position tightly and ...
Snatch Pull On Riser

AKA Riser snatch pull, deficit snatch pull, snatch pull from deficit   The snatch pull on riser is a snatch pull with an extended range of motion.       Execution   The...
Snatch Pull To Hold

The snatch pull to hold is a simple variation of the snatch pull in which the athlete holds the extended position.       Execution   Set your snatch starting position tightly ...
Snatch Pull-Down

AKA Chinese snatch pull, snatch fast pull, panda snatch pull   The snatch pull-down is a variation of the snatch pull or snatch high-pull in which the athlete pulls his or her body down after...
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Weightlifting Movement Assessment & Correction by Quinn Henoch, DPT



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