Drop Snatch for Deceleration

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Drop Snatch for Deceleration

The Drop Snatch is an excellent tool to use as a progression to teach the Olympic Lifts as part of a bigger sequence. I tend to teach the Snatch using a top down approach going from Overhead Squat first to check they can get in to the correct position, then the Drop Snatch to get the speed under the bar and to be able to consistently hit the catch position. From there I teach the second pull (or Jump Shrug) and then I link it all up into the Snatch from Hip.

Another big reason for me including it in a programme is the fact that it is a great exercise to enhance an athletes ability to decelerate the whole body which is a vital component of optimising multi-directional speed and agility.

To further assist in developing the athlete’s ability to decelerate I also utilise a comination bilateral and unilateral altitude landings along with linear and lateral leaping and hopping progressions with a focus on sticking & holding landings. Before heading into specific deceleration and re-acceleration agility drills (utilising various stopping positions – e.g. forward/reverse lunge stop, lateral shuffle, universal athletic ready in static & dynamic forms)

Drop Snatch Technical points:

1) Feet hip width
2) Bar on the shoulders, hands in snatch grip position
3) Drop down into an overhead squat position, feet go from hip width to shoulder width & feet at 5 to 1 position
4) Lock out the arms above your head as you descend.
5) Bar should finish above the crown of the head, weight should be through your heels at the bottom.
6) Squat the bar back to standing, reset to the start position and repeat.

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