How To Do Stop Snatch

Stop Snatch Exercise

Stop Snatch is a great exercise for developing the quadriceps, hamstrings, gluteus muscles and the lower back.

It also engages the upper back, rear shoulders, traps and forearms.

In Stop Snatch the core muscles are activated to stabilise the upper body and support the lower back.

Stop Snatch builds speed, power, coordination, balance and agility.

Stop Snatch Progression & Mobility

  • Take a wider than shoulder width overhand grip on the barbell.
  • Assume the bottom position of the Deadlift; flat back, hips lower than shoulders, feet at hip width apart and in a neutral position, knees bent, shoulders are in line with the bar.
  • Push with your heels, shoulders and hips should rise at the same time and lift the bar up to a point slightly below knee level. Your shoulders should remain in line with the bar; maintain the flat back position with hips lower than the shoulders. This is the Stop position.
  • From knee level, drive your hips forward and jump explosively to throw the bar over and behind your head. Allow the momentum to bring you down to the bottom position of the squat.
  • Stabilise your upper body then squat up by pressing your heels down to the floor, extending at the knees then the hips until your legs are straightened out. Bring your legs together for greater stability.
  • Bring the barbell down and repeat the exercise until you have completed the targeted number of reps.

Faults, Form and Technique

When doing Stop Snatch do not straighten your legs out as you pull the barbell to knee level because this places compression forces on your lower back and may potentially injure your hamstrings and shoulders.

Do not keep your shoulders too high or behind the hips at the Stop position as this reduces your leverage when transitioning to the Snatch.

Variations: Hang Power Snatch, Snatch