No feet pow. snatch

No feet Power Snatch (Power Snatch without split, Power Snatch without jump) — is a Power Snatch variation that involves lifting a barbell from the platform to overhead as in the regular Power snatch, but without moving the feet from their initial starting position. The No feet Power Snatch is a great exercise for emphasizing explosiveness, balance, and proper technique. When the feet remain stationary, it reinforces the importance of generating power primarily from the hips and lower body while maintaining precise bar control and a stable foot, making it an advanced variation that helps enhance overall snatch skill and strength.

performing

Stand with your feet hip or shoulder width apart, toes pointed slightly outward. The barbell should be positioned over the balls of your feet. Grasp the barbell with a hook grip and ove your shins toward the barbell. Keep your back straight, chest up, and shoulders over the barbell.

Begin the lift by pushing through your legs, keeping your back straight and maintaining the barbell close to your body. As the barbell passes your knees, extend your hips and knees explosively, generating upward momentum. Keep your arms engaged, but not bent.

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 partial 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.

Stand up from the squat with the barbell overhead. Fully extend your hips and knees while stabilizing the barbell overhead. Control the descent of the barbell to the starting position.

The No feet Power 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 feet Power 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 feet Power Snatch can be a useful variation for refining snatch technique. Athletes can work on specific aspects of the lift, such as the second pull and lower body power generation. If the athlete is jumping forward or backward, he can address his problem with this exercise. It can also be performed as a light variation of the snatch during the deloading phase.

It is a highly coordinated exercise and is usually performed before squat snatch, clean and jerk, pull or squat, but after a muscle or power snatch. The main reason the No feet Power Snatch is usually performed instead of the No feet Snatch is that it has less range of motion and less complexity than the snatch with squat.

The No feet Power Snatch reps vary from 1 to 5 and load from 50 to 80% of the best snatch. Sets also vary at the same rate.

Variations

Different variations of the No feet snatch used to train specific aspects:

No feet Snatch. Perform the lift without feet splitting, emphasizing full hips and knee extension.

Hang No feet Snatch. Start the lift from a different hanging position (below or above the knee, at the hips), focusing on the second pull, positioning and timing.

Slow pull No feet Snatch. Perform the lift with a slow pull until 1/3 of the thigh focusing on the extension and positioning.