The power snatch from power position can be useful as both a technique drill and a training exercise for lifters with specific technical remediation needs or weaknesses.
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 like a dip power snatch
(it’s really just a dip power snatch with a pause in the dip position before the lift begins).
From the dip position, drive hard against the floor with the legs and extend the hips to perform a power snatch
, completing the rest of the lift as you would for any snatch. Make sure to keep the bar against your body throughout the lift—don’t let it be pushed away at any point.
The primary purpose of this exercise are to train the leg drive of the snatch extension for lifters who are overly reliant on hip extension to the detriment of adequate leg extension, and/or to train the power position for lifters who tend to fail to reach this position in the snatch. Secondarily, it can help train a quicker and more aggressive third pull
. It’s also helpful to get lifters to remain flat-footed longer through the pull, to help lifters keep the bar against their bodies both in the second
and third pulls
, and to focus on proper arm mechanics in the pull under (i.e. elbows high and to the sides).
The power snatch from power position can also serve as a lighter snatch exercise on light training days, replacing power snatches or other hang snatch variations to force a reduction in intensity and allow recovery between heavier training days. It’s also an excellent technique primer
to be used to reinforce technique before a snatch training session. Use 1-3 reps per set.
The power snatch from power position can be performed with a countermovement, which makes it a dip power snatch