Dip Power Snatch

The Dip Power Snatch is an accessory exercise for the Snatch in Olympic weightlifting.

Points of Performance: 

• Deadlift the barbell up as similarly to your snatch pull as possible

• With the proper grip width and shoulder position the bar should rest between your hip bones and your pubic bone

• Standing tall dip and drive vertically by bending the knees and rhythmically driving back up from the heels through the balls of the feet (Don't stop!)

• Elbows should face towards the outside and remain straight until vertical drive is complete

• Arms aggressively pull your body down into the correct receiving position.

• Receive the bar above parallel (femur parallel or above in relation to floor).

• A missed Dip Power Snatch should result in a Dip Snatch (full squat). In other words your feet should land in your squat position on all power cleans.

Error Correction:

• All of the corrections of thePower Snatch

• Lack of knee extension in 2nd pull

• Yanking with back/shoulders at the top of 2nd pull

• Early arm bending

Common Faults:

• Bending arms arms early to compensate for a week grip or incorrect shoulder start position

• Hinging forward at the hips

• Pausing at the bottom of the dip

• Spreading the feet excessively to receive above parallel

Training Effects:

• Develops knee extension strength

• Teaches athlete to trust legs/timing

• Develops stretch reflex

• Increases speed of turnover (this effect is amplified the higher the hang position).

• Timing of receipt of barbell with reconnection to floor

Other Benefits:

• Effective at lighter weights to develop mechanics and consistency while still allowing recovery between tough workouts.

See also: Power Snatch, Hang Power Snatch (Below Knee), Hang Power Snatch (Above Knee), Hang Power Snatch (Upper Thigh)