Deficit snatch
Deficit snatch (Snatch on riser) — is a snatch variation that involves lifting a barbell while standing on an elevated platform, which results in a lower starting position than the regular snatch. This exercise increases the range of motion and time under tension for the snatch and demands greater mobility and strength, as it requires the athlete to pull the barbell from a lower point on the floor while maintaining proper technique and balance. The deficit snatch is effective for strengthening the initial pull phase and helps develop power in the lower body and the athlete’s overall strength. If you have never done this before, use the minimum height riser, such as 2 cm, to maintain proper back curves.
performing
Stand on the elevated platform with your feet hip-width apart, toes pointed slightly outward. The barbell should be positioned over the balls of your feet. Grasp the bar with a hook grip. Move your shins toward the barbell. Keep your back straight, chest up, and shoulders over the barbell.
Begin the lift by pushing through your legs and maintaining the barbell close to your body. Extend your hips and knees explosively at the same time, generating upward momentum. Keep your arms engaged, but not bent.
While the barbell reaches its highest point, slide your feet to the sides, quickly drop into a squat position and catch the barbell overhead with locked elbows. The barbell should be directly overhead, aligned with your midfoot, and your chest should be up.
Once your hips and knees are fully extended, shrug your trapezius and simultaneously stand on your toes, then keep pulling the barbell upward with your arms.
The Deficit snatch is a full-body exercise that engages multiple muscle groups.
- During the initial pull, the glutes and quadriceps are activated, providing the force to lift the weight off the ground.
- As the lift continues into explosive hip extension, the glutes team up with other powerful muscles to generate the force needed for full extension.
- During the second pull, the calf muscles play a crucial role in plantarflexing the foot, and the upper trapezius muscles lift the shoulder blades, while the biceps and deltoids help keep the bar close to the body and pull even higher.
- Afterwards, the glutes and quads become the main muscles that drive the transition into a deep squat. Rising also requires the use of adductors.
- The erector spinae, abdominals and other core muscles that support the spine are responsible for the safety and stability of the lift.
- The stabilizers in the pull are also the calves, lats, and hamstrings. The rotator cuff muscles stabilize the shoulder joints when the bar is overhead.
Muscles working
Programming
Programming of the Deficit Snatch can vary depending on an individual's goals, experience level, and overall training plan. For beginners, it’s crucial to focus on learning proper technique and gradually increasing the weight. More advanced lifters might focusing on varying intensity and volume over time.
The Deficit Snatch can be a useful variation for refining snatch technique. Athletes can work on the first pull with the increased range of motion.
It is an advanced exercise and should be performed with lower weights and with good snatch technique and lower body joints mobility. It is usually performed before a clean and jerk, pull or squat, but after a muscle or power snatch.
In the Deficit Snatch program, reps vary from 1 to 3 in order to maintain good positions and load from 50 to 90% of the best snatch. Sets vary from 1 to 5.
Variations
Different variations of the Deficit snatch used to train specific aspects:
Deficit Power Snatch. Perform the lift standind on riser, focusing on the first pull, increasing ROM and TUT.
Deficit Snatch Pull. Perform the pull standing on the riser, emphasizing first pull and lower body strength.