Rapid Drop Downs for Snatch

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Overview

Rapid Drop Downs for the Snatch is an exercise that should be introduced as early as possible into the learning plan for beginners in Olympic Weightlifting. The ability to drop under the barbell with speed and confidence is a key skill often overlooked or inadequately taught, which has a long-lasting, detrimental effect on the athlete.

Coaching Points

• In the earliest stages of learning, this skill drill must be practised free-standing. Do not hurry into using a bar, even if it is very light.
• Try to drop as fast as possible into a comfortable half squat position.
• The faster you swing your arms upwards, the quicker you drop downwards. This is due to Newton’s Third Law of Motion, “for every action, there is an equal and opposite reaction”. The force of the upward swing of the arms has a force reaction on the body downwards.
• Try to move your feet as fast as possible, but keep your foot movement as low as possible to the ground.
• Pay special attention to ensuring your feet land flat. If your feet land flat, a loud and sharp sound will be heard. If you land toes first, you will only make a dull thud. Be loud with your foot landings.
• Practise the free-standing version for at least 5 sets of 5 reps before using a stick or very light bar.
• When you start to use a stick (or better still, a light bar of 5kg), make sure that it travels in a vertical path upwards. In other words, avoid any circular motion of the stick or bar.
• As you drop down, the bar should be positioned directly above your head (not behind your head), and your arms should be fully locked out.
• If the free-standing version is well practised first, the amount of foot movement is usually not a problem. However, the amount of lateral foot movement should not be excessive.