Snatch Segment Pull
AKA Pause snatch pull
The snatch segment pull is a pull variation that includes one or more pauses on the way up to strengthen and reinforce the position of the lifter during the pull of the snatch.
Perform a snatch deadlift up to the first designated pause position and hold for the prescribed time (usually 2-3 seconds), then move to the next pause position(s) and hold. Following the final pause position, complete a snatch pull directly from that pause position. Return the bar to the floor under control.
The movement and the positions in the pauses must be correct for the exercise to be effective. If weights exceed what the lifter can do properly, the exercise can even be counterproductive by strengthening and reinforcing incorrect positions.
The snatch segment pull is primarily a tool to strengthen an athlete to allow him or her to maintain proper positioning during the pull of the snatch. The pauses further increase the strengthening effect and practice of position by allowing the athlete to focus specifically on problem areas. The segment pull adds the element of speed in the finish unlike the segment deadlift.
Generally the snatch segment pull should be done for 2-5 reps per set with 2-3 second pauses and anywhere from 70%-110% of the lifter’s best snatch depending on the lifter and how it fits into the program. In any case, the weight should not exceed what the lifter can do with proper positioning and reasonable speed in the finish or it is failing to achieve the intended purpose. As a speed-strength exercise, it should normally be placed after technical and speed work like the classic lifts, but before pure strength work like squats. Common pause positions are 1 inch off the floor, the knee, and mid- to upper-thigh.
The snatch segment pull can be performed standing on a riser, with different pause positions, and different pause durations. The lift can also be done with either a static start or dynamic start, and with a slow eccentric movement.