no contact snatch
No contact Snatch (Muscle squat Snatch) — is a snatch variation that involves lifting the barbell from the floor to overhead in a single explosive motion without allowing the bar to make contact with the lifter’s hips or upper thighs. This variation emphasizes the importance of generating power primarily from the hips and legs and requires precise positioning to complete the lift. It is an advanced and technically demanding exercise that improves a lifter’s ability to accelerate the barbell while maintaining a close and controlled bar path. It is also a great exercise for arm involvement after full extension. The No contact Snatch is often performed without moving the feet.
performing
Stand with your feet hip-width apart, toes pointed slightly outward. The barbell should be positioned over the balls of your feet. Grasp the barbell 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. As the barbell passes your knees, extend your hips and knees explosively, generating upward momentum. Keep the bar close to your thighs, but don't allow the bar to make contact with it.
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.
While the barbell reaches its highest point, keep your feet stationary, then 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.
The No contact 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 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 No contact 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 No contact Snatch can be a useful variation for refining snatch technique. Athletes can work on the closeness and lower body power generation. If the bar path is shifted forward or backward, the athlete can address the problem with this exercise.
It is a highly coordinated exercise and is usually performed before squat snatch, clean and jerk, pull or squat. It can also be performed as a light variation of the snatch during the deloading phase.
The No contact Snatch reps vary from 1 to 3 and load from 50 to 80% of the best snatch . Sets also vary at the same rate.
Variations
Different variations of the No contact snatch used to train specific aspects:
No contact Muscle Snatch. Catch the barbell without squat and hip or thigh contact, focusing on the second pull, and turnover.
No contact Power Snatch. Catch the barbell in a partial squat without hip or thigh contact and feet splitting, emphasizing full hip extension and closeness.
No contact High Snatch pull. Pull to chest without hip or thigh contact, focusing on positioning and balance.