Snatch Segment Deadlift
AKA Pause snatch deadlift
The snatch segment deadlift 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, finishing the lift in a fully standing 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 deadlift 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.
Generally the snatch segment deadlift 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 or it is failing to achieve the intended purpose. As a heavy strength exercise, it should normally be placed toward the end of a workout. Common pause positions are 1 inch off the floor, the knee, and mid- to upper-thigh.
The snatch segment deadlift 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.