Pause snatch deadlift on riser
The halting snatch deadlift on riser is a pull variation of the halting snatch deadlift
that increases the range of motion.
The halting snatch deadlift on riser is identical to the halting snatch deadlift
with the exception that the lifter is standing on a riser or platform. Set the starting position
the same way you would on the floor, but with more flexion of the knees and hips—that is, the angle of the back and arms and the balance over the feet will be the same, but the shoulders and hips will be lower relative to the feet because of the riser. It’s also important to initiate the lift in the same way—by pushing with the legs against the floor, which because of the riser, will feel more similar to a squat. Shift your weight back slightly more toward the heels as the bar separates from the floor, and stand to the designated height (usually mid-thigh to hip height), keeping the shoulders over the bar, and hold this position for 2-3 seconds before returning the bar to the floor. Most commonly the pause position will be at the upper thigh or hip; in this position, the shins should be approximately vertical, the bar in light contact with the legs, and the shoulders slightly in front of the bar. The weight should be balanced slightly more toward the heels than the balls of the feet but with full foot contact on the floor.
Riser heights can be anywhere from ½” to 4” depending on the athlete’s ability (based on height and mobility) or the degree of challenge desired. The athlete can also stand on bumper plates or any other hard, flat, stable surface. Riser heights should not exceed what allows the lifter to set a proper starting position.
The halting snatch deadlift is primarily a tool to strengthen an athlete to allow him or her to be able to stay over the bar long enough during the pull of the snatch. It also helps reinforce position and balance earlier in the pull because it’s typically performed at a more controlled speed.
Lifts from risers are used primarily to strengthen the legs for the pull from the floor, and to help train the proper balance, posture and initial movement from the floor. They can also be used simply for variety, and as a way to introduce more demand from the lift earlier in a training cycle that can then be reduced over time by reducing the riser height and/or eliminating the riser.
Generally the halting snatch deadlift should be done for 2-6 reps per set with a 2-3 second pause and anywhere from 80%-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.
Generally the halting snatch deadlift on riser should be done for 2-6 reps per set anywhere from 80%-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 reasonably proper positioning—if being used for posture, position and balance training, weights need to be controlled to allow perfect positioning and movement. As a heavy strength exercise, it should be placed toward the end of a workout.
The halting snatch deadlift can be performed on the floor
, with the pause at lower points (such as the knee – this variation is sometimes called a snatch lift-off), and with a finish into full extension following the pause. The lift can also be done with either a static start
or dynamic start
. Multiple pause positions may be done, turning the exercise into a snatch segment deadlift