Muscle Squat Snatch
Squatting muscle snatch
The muscle squat snatch is a snatch variation in which bar speed is reduced and contact between the feet and platform maintained.
Begin a muscle snatch
as you would normally, but as you’re turning the bar over, begin sitting into a squat to receive the bar overhead as you would a snatch. The feet remain connected to the floor throughout the lift, although the heels may rise somewhat (probably less than they would in a snatch).
You may need to begin the lift with the feet in the receiving position if your mobility precludes you from squatting comfortably in your pulling stance.
The muscle squat snatch can be used as a teaching drill and as an exercise to help reinforce more complete extension in the pull, better mechanics and bar-body proximity in the third pull, and better posture and balance in the third pull
(e.g. not leaning forward under the bar).
Sets of 2-5 reps with light to moderate weight are usually appropriate. When used as a technique primer
, light weights are advisable. If used as a training exercise, more challenging weights can be used for more strength work as long as the movement doesn’t diverge from correct.
The muscle squat snatch can be performed from any hang position, from blocks, from on a riser, with one or more pauses during the pull, and with a pause in the receiving position.