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- The drop snatch is an Olympic weightlifting drill that develops speed, confidence and stability when receiving the bar overhead.
- Unlike a full snatch, the bar remains in the overhead position while you rapidly drop underneath it into a squat.
- This exercise primarily targets the shoulders, upper back, quadriceps and core, while improving overhead mobility, balance and timing.
- It is commonly prescribed to enhance the receiving position of the snatch and develop fast movement under the bar.
- Stand with your feet about hip-width apart and the barbell resting across your upper back in a back rack position using a wide snatch grip.
- Brace your core, keep your chest tall and position your elbows slightly behind the bar.
- Initiate the movement by driving the bar upwards slightly with your arms as you simultaneously drop quickly into a squat.
- Extend your arms to full lockout overhead as you descend/drop beneath the bar.
- Catch the bar with your arms fully extended, shoulders active and the bar positioned directly over the middle of your feet.
- Maintain an upright torso and stable overhead position in the bottom of the squat.
- Stand up from the squat while keeping the bar securely overhead.
- Lower the bar carefully back to the back rack position and reset before beginning the next repetition.
- Complete repetitions as prescribed by your physiotherapist.
