The Snatch: Landing Positions

/ Testify Strength & Conditioning/

Joy performs a power snatch.

(This article is a Blast from the Past article originally posted on 05/21/21.)

There are three landing positions for the snatch, and each has its own advantages. Let’s briefly cover them here:

POWER SNATCH

Landing Position: Partial squat (i.e., partial-depth overhead squat)

Advantage: The power snatch is the simplest to learn as your feet do not travel far from their original pulling position. It also doesn’t require learning how to perform the overhead squat as in the . . .

Joy performs a snatch.

SNATCH (AKA full snatch or squat snatch)

Landing Position: Overhead squat (i.e., full-depth overhead squat)

Advantage: Of the three landing positions, the full snatch allows lifters to lift the heaviest weights as this lower receiving position means the bar doesn’t have to be lifted as high before catching it.

Joy performs a split snatch.

SPLIT SNATCH

Landing Position: Split stance - nearly identical to the split jerk stance, but the split is usually even longer and deeper.

Advantage: The split snatch allows the lifter to drop further under the bar than the power snatch without requiring the ability to drop into an overhead squat position as in the full snatch. For this reason, the split snatch - although potentially useful at all ages - is especially well-suited to older lifters.

You’ll notice that the word “hang” - as in hang snatch or hang power snatch or hang split snatch - is conspicuously absent in this discussion. This is because “hang” refers to a starting position, not a landing position. If “hang” is added as a prefix, then the lift simply starts with the bar hanging in the hands (usually at about mid-thigh height) as opposed to starting with the bar resting on the floor.

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