Muscle snatch
No re-bend, no dip, just pull it all the way up and turn it over. Light, and it will still humble you.
Pull it all the way up and turn it over. No re-bend, no dip.
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
55–65% 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 getting under it, where the bar goes.
Faults this drill fixes
Pulling with the arms
The bar feels heavy the whole way and never seems to float. Your biceps are tired after a snatch session, which they should not be.
Long arms until the hips finish — the elbows are the last thing to move, not the first.
The bar swings out
It lands in front of you and you walk forward to save it, or it crashes onto your shoulders on the way down.
Brush the hip on the way past — the bar stays against you until it leaves.
Slow under the bar
There is a pause at the top of the pull. The bar hangs, then you get under it, and by then it is falling.
Elbows around and punch — the fastest part of the lift is after the bar stops going up.
Side by side
- Muscle snatch vs power snatch · against 80–85%
- Tall snatch vs muscle snatch · against 40–50%
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 turnover and speed under
The fastest part of a snatch happens after the bar stops going up. These train the hand-off between the pull finishing and you moving.
- Dip snatch · 60–75%
- Snatch from the power position · 80–88%
- No-contact snatch · 60–75%
- No-hook squat snatch · 70–85%