The Sotts Press is a challenging exercise that will develop position strength, sound mobility, and overhead mechanics necessary for receiving a load overhead in the catch phase of the snatch.
With a snatch-width grip and the bar resting behind your neck, sit into the bottom of a squat. From this bottom position, press the bar up into the proper overhead position, making sure to lock the elbows securely and squeeze the shoulder blades together aggressively.
Your squat stance should be exactly what you use in the snatch with the feet flat and your balance correct. The trunk should be held rigidly throughout the set in exactly the same posture you want when receiving the snatch.
This exercise will develop overhead stability, hip/knee/and ankle mobility, and sound overhead mechanics in the catch of the snatch. This exercise will strengthen the specific motor pathway needed to catch heavy loads overhead and properly land in the snatch
This challenging exercise can be performed first with a PVC pipe or unloaded barbell. Many lifters will require more mobility work to perform. Once you can perform the movement for 10 repetitions with an empty barbell, slowly add weight, keeping repetitions in the 3-5 rep range to build positions strength and reinforce sound mobility and mechanics.
This snatch complex is perfect for developing positional strength during the first and second pulls of the snatch, improved turnover and drop under the bar, and developing better overhead alignment in the catch of the snatch
This exercise is used to develop proper overhead mechanics and squatting technique on the catch of the snatch. This exercise is great to be used in skill development periods, strength development, or warm-up sessions
This exercise is used to develop speed under the barbell in the catch of the snatch. This exercise is great to be used in technique and speed development and/or warm-up sessions
This exercise is used to develop proper overhead mechanics and squatting technique in the catch of the snatch. This exercise is great to be used inoverload strength development and/or warm-up sessions
This exercise is used to develop maximal speed and proper overhead mechanics and squatting technique in the catch of the snatch.
This is an amazing snatch technique primer and speed developer for intermediate to advanced lifters. This exercise will develop confidence and speed under the bar, and will teach terminal full extension to a lifter in order to maximally recruit posterior chain and keep bar on a vertical force vector.
The muscle snatch variation is perfect for pre-liminary work sets and engraining technique. By negating the ability to "reflex" under the barbell after the second pull, you will develop the motor mechanics of standing up VERTICALLY through the bar to finish the pull with the leg drive, and seamlessly progress into the high pull.
This is a fundamental variation of the full snatch exercise. The main difference between this variation and the full snatch is the height in which the bar is received in the catch.
A full video and audio analysis of the snatch in frame by frame breakdowns.
This is great variation to develop strength and speed at different phases of the lift. Block training minimizes the stretch-shortening reflex in the posterior chain, forcing you to develop greater strength and acceleration. Additionally, the limited pulling capacities will force you to create greater speed under the bar in the catch.