The muscle snatch from power position is a simple variation of the muscle snatch that places more demand on the upper body and a focus on leg drive.
Begin standing in the tall position—standing fully erect with the bar held at arms’ length. Bend smoothly at the knees only as you would for a jerk
so that your trunk is vertical, your feet flat on the floor, and the bar against the hip. This is the starting position for the exercise—it begins from a static start, rather than having a countermovement.
Drive the legs into the floor and extend the hips as you would in a snatch. At this point, rather than repositioning your feet and pulling yourself into a squat under the barbell as you would in the snatch, keep the knees straight and the body extended and pull the elbows up as high as possible, keeping the bar in immediate proximity to the body. The elbows should move out to the sides as they move up (if the arms are properly internally rotated during the lift). Once the elbows reach maximal height, turn the arms over to bring the bar the rest of the way up and back into the proper overhead position, punching straight up against the bar and finishing in a tight, aggressive overhead position. The legs must remain straight once extended in the pull. Maintain constant tension against the bar throughout the movement, and make sure the bar is moving continuously—there should be no pausing or hesitation during the lift.
I only consider a muscle snatch to be legitimate if the elbows never drop from their elevated position during the turnover. If the elbows drop, the movement is not a muscle snatch; it’s an awkward snatch-grip clean and press, and it will not serve the intended purpose.
It’s helpful to think of the movement as a snatch high-pull
with an added turnover of the bar afterward. This will help reinforce the idea of lifting the elbows high and to the sides before the turnover.
The muscle snatch from power position offers the same benefits as the muscle snatch, but limits the contribution of the legs and hips and consequently demands more work by the upper body, increasing its strengthening qualities. It will also help lifters train a better position at the hip and focus on vertical leg drive in the pull of the snatch, more so than the dip muscle snatch
because of the static start.
The dip muscle snatch can be performed early in a training session as a technique primer
, or as a training exercise. It can also be performed at the end of a training session as accessory work. Use 3-5 reps per set generally.
Straps can be used if desired, but doing the lift without straps will help with grip strength and help the lifter practice the transition from the hook grip to a hookless grip if that lifter releases the hook grip in the snatch. They can also be done without straps or a hook grip to help grip strength.