The snatch lift-off is a partial snatch pull or deadlift to knee height to train the pull from the floor.
Perform a snatch deadlift
up to the knees or just below and then immediately return to the floor (i.e. don’t pause at the top of the movement). Generally this lift is performed as quickly as possible but ensuring proper position and balance.
should be used for this exercise.
The snatch lift-off strengthens the pull of the snatch from the floor and can help the lifter practice the proper position and shifting of weight as the bar leaves the floor.
Generally the snatch lift-off should be done for 2-5 reps per set with anywhere from 80%-110% (or more in some cases) 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, and should be placed after conventional pulls.
The snatch lift-off can be performed with a static or dynamic start. If a lifter uses a dynamic start in the snatch, this would be the typical way to start the snatch lift-off. However, if additional strength work and in particular familiarity with the starting position is desired, a static start is a good idea. A pause can also be performed at knee height to strengthen the posture in this position, and a slow eccentric can be performed after each rep or only the last rep of each set. The lift-off can also be performed standing on a riser.