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

Execution

Start with a snatch grip on the barbell on the back rack position. With you feet in squatting stance, begin the behind the neck (BTN) snatch grip press. Unlock the knees and hips to simultaneously "press" yourself into the bottom of the overhead squat. This exercise is to be performed slow and under control rathe than explosively. Pause at bottom of exercise, and ascend under control.     

Purpose

The development of proper overhead and squatting mechanics is vital for snatching. The addition of the press + squat will promote vertical squatting patterns and better stability in the catch of the squat.

Programming

This is a great exercise to build in any warm-up progression, beginner 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 to moderate loads.

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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