Exercise Library
Snatch With No Jump

AKA Snatch with no feet, no feet snatch, no jump snatch, flat-footed snatch
The snatch with no jump is a technique-oriented exercise that can be used to help improve certain elements of the snatch.
Perform a snatch while keeping your feet planted on the floor throughout the movement. Begin with your feet in your receiving position since they will not move. The heels can and should lift at the top of the pull, but the balls of the feet must remain planted and pressing against the platform. Emphasize the upward extension and leg drive.
Sometimes snatches with no jump are done without the hook grip to force a somewhat more controlled extension.
The snatch with no jump primarily helps to train a longer and more powerful leg drive in the pull of the snatch, and better timing of the transition between the second and third pulls, specifically the need to continue driving against the floor while initiating the pull under.
Additionally, it can be helpful to correct any type of imbalances during the pull or turnover of the lift because the athlete’s base can’t move to compensate for unintended displacement of the center of mass, or simply to help reduce excessive foot elevation.
This exercise can be used as a technique primer or as a standalone technique exercise. Typically in the latter case, it would be used on lighter training days between heavier snatch training sessions. Use sets of 1-3 reps. Athletes who are experienced with the lift may be able to use a high percentage of their best snatch; less experienced athletes will typically be using 40-60% of their best snatch.
Any snatch variation can be performed without lifting the feet.

Please log in to post a comment