Pause power snatch
The segment snatch is a variation of the power snatch
that introduces a pause or pauses during the pull.
The segment power snatch is performed identically to the power snatch
, with the exception that there are one or more pauses included during the pull. Begin the lift as you would a power snatch, and when you reach the first prescribed pause height, hold that position for the prescribed time (usually 2-3 seconds). After the pause, continue the movement to the next pause position if there is one. After the last pause position, complete the power snatch as usual.
The primary purpose of the segment power snatch is to reinforce a certain position or positions during the pull and strengthen the athlete to improve their ability to achieve those positions during the snatch, or to reinforce the movement into or between certain positions. It can also be used as a hang power snatch
variation to limit the distance and time the lifter has to accelerate and elevate the bar, improving rate of force development and aggressiveness. As a power snatch instead of a snatch, it can be used as a lighter variation on easier training days, or to also work on speed.
Sets of 1-3 reps at weights anywhere from 70-100% of the lifter’s best power snatch can be used (the less technically proficient the lifter is, the higher percentage of the power snatch he or she will be able to do as a segment power snatch). Weights should not exceed what can be done with proper positions and movement, as it then defeats the purpose of the exercise. Pauses of 2-3 seconds are typical, but can be shorter or longer.
The primary variations of the segment power snatch involve different pause positions. Most common is at the knee, but others include 1” off the floor, below the knee, and mid- to upper thigh. Multiple pauses can be used as well—for example, 1” off the floor to ensure proper balance and posture, then mid-thigh to train staying over the bar long enough in the pull. Straps can be used if appropriate, or they can be done with the hook grip or for even more grip work, with no hook grip.