Power Snatch from Knee and Overhead Squat

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Overview

The purpose of combining the Power Snatch from Knee and Overhead Squat is to help the beginner athlete progress from the Power Snatch to a full depth Snatch.

Key Coaching Points

1. The Power Snatch is performed from a starting position where the bar rests at the top of the kneecap.
2. The learner must focus on performing a Power Snatch from the Knee with a motionless pause in the receiving position for a count of 3. This pause is a crucial element of this exercise as it helps the learner develop stability and balance.
3. After pausing in the Power Snatch receiving position, the learner does not stand up but descends into full depth position in a carefully controlled manner.
4. If the learner can consistently demonstrate a motionless and well-balanced receiving position for the Power Snatch, the duration of the pause can be reduced to a count of 2.