This exercise is used to develop maximal speed and proper overhead mechanics and squatting technique in the catch of the snatch.

Execution

Start with a snatch grip on the barbell on the back rack position. With you feet in pulling stance. Unlike the snatch balance, DO NOT perform a dip and drive. Rather, unlock the knees and hips to simultaneously "drive" yourself into the bottom of the overhead squat, opening your feet one foot width, as fast as you can. This exercise is to be performed under maximal speeds explosively. It important to note that there is NO dip and drive to start the movement. By negating any dip and drive will force the athlete to be 100% confident in their footwork and stability under the barbell in the catch of the snatch.

Purpose

It important to note that there is NO dip and drive to start the movement. By negating any dip and drive will force the athlete to be 100% confident in their footwork and stability under the barbell in the catch of the snatch. The addition of the drop snatch will allow an athlete to gain confidence and speed development in the catch of the squat.

Programming

This is a great exercise to build in any warm-up progression, training program, or as a strengthening movement after main lifts and more taxing squatting and pulling exercises. Perform this exercise for moderate sets and reps using light loads to allow for maximal speed and technique.

See Also