Halting Snatch Deadlift On Riser
AKA Deficit halting snatch deadlift
The halting snatch deadlift on riser is simply a halting snatch deadlift in which the lifter stands on an elevated platform.
Set the snatch starting position tightly—it should be the same as from the floor, but with more knee and hip flexion. In other words, the same back angle but deeper—don’t simply hinge more at the hips.
Brace the trunk tightly and perform a snatch deadlift to the designated height (usually mid to upper-thigh), keeping the shoulder joint in front of the bar, and the weight balanced evenly over the whole foot. If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar.
Hold this position for 2-3 seconds before returning the bar to the floor—you’ll never stand completely at the top.
The tendency will be to shift to the heels and bring the shoulders too far back to avoid the difficulty and discomfort of the correct pause position. Reduce the weight if you’re unable to do it correctly—incorrect balance and position at the top defeats the purpose.
The halting snatch deadlift on riser strengthens the ability of the lifter to stay over the bar longer in the pull, strengthens the ability to keep the bar close to the body when the shoulders are in front of it, and reinforces proper balance. The riser strengthens the start and pull from the floor more than pulling from the floor.
Generally the halting snatch deadlift on riser should be done for 2-6 reps per set with a 2-3 second pause and anywhere from 70%-100% of the lifter’s best snatch depending on the lifter and how it fits into the program. Loading will be significantly less than a lifter is capable of managing with a snatch deadlift. 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 but before squats.
The halting snatch deadlift on riser can be performed with the pause at different positions, with a static or dynamic start, and with slow eccentrics or concentrics.