Exercise Library
3-Position Snatch
The 3-position snatch is simply 3 snatches performed from 3 different starting positions consecutively.
Most common is the first rep from the floor, second from hang, and third from a higher hang position. This forces the lifter to produce more power/force on the second and third reps after having been fatigued by the previous reps, and then having progressively less time and space to accelerate the bar.
The order of the positions may be reversed in cases in which technique is more of a priority than power. That is, for a less technically-proficient lifter, starting from the hang position in which that lifter is most comfortable and then working down to the floor, trying to replicate the movement from the first hang.
Notes
The 3-position snatch is simply 3 snatches performed from 3 different starting positions consecutively. Most commonly, the three positions are from the floor followed by two different hang heights, such as below the knee and above the knee. However, really a 3-position snatch can be from any three different positions desired by the coach or athlete. These positions should be chosen with reason—that is, the exercise should serve a purpose that the chosen positions address.
3-position snatch is a name for a complex that may also be written as snatch + hang snatch (hang height) + hang snatch (hang height).
Purpose
If performed bottom to top, the 3-position snatch helps primarily with rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive pull under the bar. If performed from the top down, it can serve as more of a technique exercise that reinforces proper position in the pull at the hang position chosen.
Programming
When using the 3-position snatch in a training program, it’s important to note the three starting positions. As a primary snatch exercise, loading and volume can be prescribed essentially the same as snatch triples, although they’ll need to be slightly lighter for most lifters. It can also be used at lighter weights for technique work, or as an exercise for lighter training days between heavier snatch training sessions.
Variations
Variations of the 3-position snatch include different hang positions, pauses in the hang position, or pauses in the receiving position.
See More
All Hang Positions
Most common is the first rep from the floor, second from hang, and third from a higher hang position. This forces the lifter to produce more power/force on the second and third reps after having been fatigued by the previous reps, and then having progressively less time and space to accelerate the bar.
The order of the positions may be reversed in cases in which technique is more of a priority than power. That is, for a less technically-proficient lifter, starting from the hang position in which that lifter is most comfortable and then working down to the floor, trying to replicate the movement from the first hang.
Notes
The 3-position snatch is simply 3 snatches performed from 3 different starting positions consecutively. Most commonly, the three positions are from the floor followed by two different hang heights, such as below the knee and above the knee. However, really a 3-position snatch can be from any three different positions desired by the coach or athlete. These positions should be chosen with reason—that is, the exercise should serve a purpose that the chosen positions address.
3-position snatch is a name for a complex that may also be written as snatch + hang snatch (hang height) + hang snatch (hang height).
Purpose
If performed bottom to top, the 3-position snatch helps primarily with rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive pull under the bar. If performed from the top down, it can serve as more of a technique exercise that reinforces proper position in the pull at the hang position chosen.
Programming
When using the 3-position snatch in a training program, it’s important to note the three starting positions. As a primary snatch exercise, loading and volume can be prescribed essentially the same as snatch triples, although they’ll need to be slightly lighter for most lifters. It can also be used at lighter weights for technique work, or as an exercise for lighter training days between heavier snatch training sessions.
Variations
Variations of the 3-position snatch include different hang positions, pauses in the hang position, or pauses in the receiving position.
See More
All Hang Positions
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Alyssa Sulay
Greg Everett