Drop Snatch

This exercise is used to develop maximal speed and proper overhead mechanics and squatting technique in the catch of the snatch.

Execution

Start with a snatch grip on the barbell on the back rack position. With you feet in pulling stance. Unlike the snatch balance, DO NOT perform a dip and drive. Rather, unlock the knees and hips to simultaneously "drive" yourself into the bottom of the overhead squat, opening your feet one foot width, as fast as you can. This exercise is to be performed under maximal speeds explosively. It important to note that there is NO dip and drive to start the movement. By negating any dip and drive will force the athlete to be 100% confident in their footwork and stability under the barbell in the catch of the snatch.

Purpose

It important to note that there is NO dip and drive to start the movement. By negating any dip and drive will force the athlete to be 100% confident in their footwork and stability under the barbell in the catch of the snatch. The addition of the drop snatch will allow an athlete to gain confidence and speed development in the catch of the squat.

Programming

This is a great exercise to build in any warm-up progression, training program, or as a strengthening movement after main lifts and more taxing squatting and pulling exercises. Perform this exercise for moderate sets and reps using light loads to allow for maximal speed and technique.

See Also

Featured
Power Snatch from Blocks + Overhead Squat
Power Snatch from Blocks + Overhead Squat

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

Snatch Press + Overhead Squat
Snatch Press + Overhead Squat

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

Snatch Balance
Snatch Balance

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

Heave Snatch Balance
Heave Snatch Balance

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

Drop Snatch
Drop Snatch

This exercise is used to develop maximal speed and proper overhead mechanics and squatting technique in the catch of the snatch.

Snatch from Full Extension
Snatch from Full Extension

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.

Muscle Snatch
Muscle Snatch

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.

Power Snatch
Power Snatch

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. 

Snatch
Snatch

A full video and audio analysis of the snatch in frame by frame breakdowns.

Snatch from Blocks
Snatch from Blocks

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.

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