Floating squat snatch
Lower it to an inch off the floor, hold it, then snatch without setting it down. No bounce, no momentum, only position.
Lowered to an inch off the floor, held, then snatched from there.
Embed this drill
Writing a program, or running a club site? Paste this into your page beside the line that names the drill, and your readers get it moving, with its band and the fault it fixes, and a link back here for the rest. No video, so nobody's face. To show the band in loadable weights, add ?snatch=80&units=kg to the address in it, with your lifter's snatch. Coaching a squad? Read the whole team sheet at once, with a link for each lifter.
How heavy
75–88% of your squat snatch — see it in kilos. That is a band, not a prescription: where in it you work depends on the day. It is a conventional coaching band rather than anything measured here — treat it as where to start on a drill you have never done, then let the bar tell you the rest.
It trains where the bar goes, raw pulling strength.
Find out whether this is what caps your snatch
Tell snatchlike three numbers you already know and it will name the thing actually capping your squat snatch — then write you a session that fits the time you have. There is nothing to sign into to use it.
Find out whether this is what caps your snatch →
Film a set of it as proof of work →
More from position work
The whole lift, started or paused somewhere awkward, so a position you normally rush through has to be held instead.
- Hang snatch, above the knee · 85–92%
- Hang snatch, below the knee · 80–88%
- Snatch from blocks (knee height) · 90–95%
- Paused squat snatch at the knee · 70–85%
- Slow-pull squat snatch · 65–80%
- Segment squat snatch · 65–80%
- Deficit squat snatch · 85–95%
- Snatch from low blocks (below the knee) · 85–95%
- Snatch from high blocks (above the knee) · 85–92%
- Paused squat snatch below the knee · 70–85%