snatchlike

The drills · Complexes

Snatch deadlift + squat snatch

A slow pull to set the position, then the lift at speed. The deadlift tells the snatch where the bar goes.

A slow snatch deadlift, then the whole lift at speed.

Playing at half speed, so the turnover is visible.

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

80–90% 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.

In order

One bar, not set down between the parts: snatch deadlift, then squat snatch. A complex is held to the hardest thing in it.

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.