Snatch from Knee
Overview
Performing Snatches from the knee is a great favourite at all levels of experience. The exercise focuses on all key phases of the Snatch: (a) the pull, (b) movement under the bar, and (c) the receiving position. Although half the pull is missing, athletes can achieve almost as much as they can when pulling from the floor. However, there is considerable potential for error, and athletes must strictly adhere to the key coaching points below to avoid long-term technical problems and confidence issues.
Many people may refer to this exercise as “Snatch from Hang,” but that term could refer to any starting position of the bar, other than resting on the floor. It is recommended that, for any exercise “from the knee,” athletes should feel the bar resting against the top of the kneecap.
Key Coaching Points
1. Safety, movement fluency and confidence
The key objective for all inexperienced athletes is to develop movement fluency and confidence and stay safe. Constant testing of one’s limits on highly technical exercises of this nature tends to inhibit learning and lead to a loss of confidence. Stay within comfortable limits and practise to improve the accuracy of body positions, quickness of movement, and stability in receiving positions.
2. The start position
Lower the bar slowly and accurately to the start position, bringing it to rest against the tops of the kneecaps. In this starting position, the head is up, eyes looking forward, the shoulders are slightly forward of the bar, the arms are straight with elbows turned outwards, and the shins are close to vertical.
Make a habit of pausing briefly in the start position so that you can check ALL these points.
3. Avoid early rotation at the start of the pull
Do not rush the start of the pull. The first 5-10 cm of pull should be smooth and well-controlled. In particular, try to keep your shoulders slightly in front of the bar as you pull. This helps to ensure that the bar rises vertically. Excessive rotation of the upper body as you begin to pull. This common error stalls the bar’s upward movement. The body may be moving, but no height is gained. It can also lead to backward movement of the barbell and loss of balance backward in the receiving position.
During the pull, the bar should stay close to or be touching the legs. Arms must stay straight.
4. The finish of the pull
At the finish of the pull, the athlete must strive for upward extension, stretching up on toes to achieve a tall position.
Notice how the arms are still straight at this stage of the lift. This is an excellent technique.
The bar is close to the body, and the hips are into the bar. This is also an excellent technique.
5.Movement Under the Bar
Watch the video: Movement Under the Bar, which shows that this lifter achieved movement under the bar into the receiving position for the Snatch in 0.35 seconds.
Athletes cannot be ‘told’ to drop faster under the bar. This would result in total failure. However, if an athlete regularly performs speed skill drills with light weights to improve quickness, they can learn!
The issue is that 0.1 sec (1/10th of second) makes all the difference but athletes cannot discern such small time differences, and so dont bother..
6. Receiving Position
There are three key factors to know about the receiving position for the Snatch.
- The more upright the posture, with the head under the bar, the stronger and more stable the receiving position.
- The deeper the receiving position, the greater the advantage for the athlete in terms of lifting potential, and stability.
- Constantly practise holding still in the receiving position to develop both positional strength (bracing) and confidence. Try to pause in receiving positions for a count of 3 (that’s just less than 2 seconds). Make it a habit.
