The snatch deadlift to power position is a snatch deadlift
variation that stops in the snatch power position
rather than a completely standing position.
Set your snatch starting position
tightly and initiate the lift by pushing with the legs against the floor. Keep your weight balanced over the foot, and maintain approximately the same back angle until the bar is at mid-thigh. At mid-thigh, your shoulders should be at least slightly in front of the bar. Bring the slightly-bent knees forward under the bar and lift the chest until the trunk is vertical—this is the finish position of the lift (the power position
) with slightly more weight on the heels than the balls of my feet.
There is no set speed for the snatch deadlift to power position. Some lifters will perform them fairly quickly, but they will always be slower than the snatch pull
. A more controlled speed will improve postural strength development and balance practice. Straps
are used for the lift unless a lifter is intentionally using the lift to also train grip strength. Often after reaching the top, lifters will return the bar to the floor by dropping it. Maintaining some control, even if not a particularly slow speed, will increase the effectiveness of the exercise.
The snatch deadlift to power position is useful as a remedial exercise for lifters who have difficulty reaching this position during the snatch. It can be performed with relatively light weights as a strictly technique-oriented exercise or technique primer
, or can be used as an alternative to snatch deadlifts for a primary pulling strength exercise for athletes who need to work on the position.
Generally the snatch deadlift to power position should be done for 2-6 reps per set anywhere from 80%-120% 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—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. With lighter weights, it can be used before snatches as a technique primer
The snatch deadlift to power position can be performed standing on a riser, with either a static start
or dynamic start
, with or without straps, as a partial deadlift from blocks, and with prescribed concentric
speeds. Slower eccentric speeds in particular will increase the strengthening of pulling posture and back arch strength.