Power snatch + overhead squat
Finish tall, catch it high, then squat it to prove you could have caught it low.
Caught high, stood up, then squatted with the bar overhead.
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
70–80% 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 finishing the pull, holding it overhead.
In order
One bar, not set down between the parts: power snatch, then overhead squat. A complex is held to the hardest thing in it.
Faults this drill fixes
Catching high
You receive it standing and then squat it, or you power snatch everything and only squat when it is truly heavy.
Meet the bar in the bottom — pull yourself down to it rather than waiting for it to come to you.
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 complexes
Two or three of the above back to back on one bar, without setting it down between the parts. The first rep sets a shape up and the last one has to keep it, which is the entire point — and the load is governed by the hardest thing in the sequence, not the easiest.
- Muscle snatch + overhead squat · 50–60%
- Snatch high pull + tall snatch · 40–50%
- Snatch pull + squat snatch · 80–90%
- Snatch high pull + squat snatch · 75–85%
- Hang snatch + squat snatch · 75–85%
- Muscle snatch + overhead squat + squat snatch · 55–65%
- Snatch balance + squat snatch · 75–85%
- 3-position squat snatch (hip, knee, floor) · 65–75%
- Squat snatch + overhead squat · 75–85%
- Power snatch + squat snatch · 70–80%
- Power snatch + snatch balance · 65–75%
- Drop snatch + squat snatch · 50–60%
- Snatch deadlift + squat snatch · 80–90%
- Snatch balance + overhead squat · 80–90%