Power Snatch and Overhead Squat
Overview
Combining the Power Snatch and Overhead Squat together is one of the final steps in the learning process of the Snatch. The activity helps to build balance, stability and confidence. The key to success, however, is to practise pausing completely still in the Power Snatch receiving position for a count of 3. At the end of the pause, without standing up first, squat slowly to full depth. When you can demonstrate the ability to hold still in the receiving position, the pause duration can be gradually decreased over several sessions. Within a small number of sessions, learners will develop sufficient confidence to drop smoothly to a full-depth receiving position. Stopping in the receiving position should also be encouraged, as this builds positional strength and stability.
Key Coaching Points
- If starting from the floor, purposefully slow the pull until the bar is well past the knees. If lifting from blocks, start the pull slowly and accelerate your movement as the bar reaches mid-thigh. There is no advantage to be gained by attempting to start the pull fast. This leads to inaccuracy in position and timing, and poorer mechanical effectiveness.
- Hold still in the Power Snatch receiving position for a count of 3 before slowly descending into a full depth position. This holding still is all about developing balance and stability. See Figure 1 below.
- Pay maximum attention to maintaining a strong lockout, pushing the bar as high as possible above your head. This will involve raising your shoulders towards your ears.
- Hold still also at full depth for a count of 3.
