Paused squat snatch at the knee
The whole lift with two seconds parked at the knee. You cannot rush a position you are sitting still in.
Off the floor, two seconds parked at the knee, then the whole lift.
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
70–85% 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, finishing the pull.
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%
- 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%
- Floating squat snatch · 75–88%