Squat snatch

The whole lift, floor to overhead, caught in the bottom. Everything else on this list exists to make this one heavier.

Floor to overhead, received in the bottom of the squat.

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.

The embed

<iframe src="https://snatchlike.pro/embed/drills/squat-snatch" title="Squat snatch, animated" width="100%" height="560" loading="lazy" style="border:0;max-width:100%"></iframe>

Or a plain link For forums and PDFs that strip embeds.

How heavy

100% 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, getting under it, catching low, holding it overhead.

Side by side

Power snatch vs squat snatch · against 80–85%

In a WOD

Isabel · 30 snatches for time, at 60–70% of your snatch
Amanda · 9-7-5 muscle-ups and squat snatches, for time, at 65–80% of your snatch

Rx or scale: the CrossFit snatch workouts at your snatch →

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 →