Power Snatch from Knee

Overview

The Power Snatch from Knee is an exercise used by Weightlifters at all levels. Primarily, this variation of the Power Snatch focuses on developing technique and power in the second half of the pull (or Second Pull). As with all variations of the Snatch, however, there is always a need to work on the quickness of movement under the bar and to develop a strong, stable receiving position. It is critically important that athletes in early learning keep weights relatively light to allow uninhibited movement to facilitate learning these aspects of technique.

Key Coaching Points

1. Lower the bar from the waist to the knee slowly and pause briefly (a count of 2) to check body position before commencing the lift.
2. Critical aspects of body position when the bar is at the knee include: (A) vertical shins, (B) shoulders slightly in front of the bar, and (c) keep head up with eyes looking forward.
3. Keep arms straight and start the pull slowly and accelerate upward movement of the body as the bar reaches mid-thigh.
4. During the pull, the bar should be in contact with the thighs and the shoulders should remain slightly in front of the bar for as long as possible
5. Quickness of movement under the bar is a key to success, and this necessitates fast movement of the feet and keeping upward force on the bar using the arms
6. Keep weights light for beginners to develop movement fluency.