snatch turnover

Snatch Turnover is an exercise performed in a seated position, typically on a bench or box, where the athlete lifts the barbell resting on the legs to overhead without leg drive. In this exercise, the athlete maintains a seated position throughout the lift and relies solely on upper body strength, involving the shoulders, trapezius, and upper back muscles. The Seated Muscle Snatch places more emphasis on the transition phase and allows the arm work to be isolated for a better muscle-mind connection. Perform this exercise with the lowest weight possible due to the high risk of shoulder rotator cuff injury.

performing

Sit on bench or box with barbell placed in hip crease. Brace your core muscles. Keep back straight, chest up and shoulders over the bar.

Begin the lift by pulling with your elbows up, keeping the barbell close to your body. Keep your wrists bent to the level of your chin, then extend them quickly to maintain a vertical and constant bar path overhead with elbows locked. The barbell should be directly overhead, aligned with your shoulder joints, and your chest should be up.

The Seated Muscle Snatch is a multi-joint exercise that utilizes several upper body muscle groups.

• As the lift begins with a pull, the upper trapezius lifts the shoulder blades while the biceps and deltoids raise the shoulders and help keep the bar close to the body.
• The erector spinae, abdominals and other core muscles that support the spine are responsible for the safety and stability of the lift.
• The rotator cuff muscles help perform the lift and stabilize the shoulder joints when the bar is overhead.

Muscles working

Programming

Programming snatch variations 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 may incorporate specific snatch variations into Olympic weightlifting routines and vary the intensity and volume over time.

The Seated Muscle Snatch should be performed with a lowest weight possible due to the high risk of shoulder rotator cuff injury. In this snatch variation, programming repetitions usually vary from 1 to 5. Sets can vary from 1 to 3. The Hang Muscle Snatch is often programmed on the light days or before the Snatch to empathize proper arm work.

Variations

Different variations of the Muscle snatch used to train similar aspects:

No contact Muscle Snatch. Perform the lift not allowing the bar to contact with hips to increase lower and upper body interaction.

Seated Muscle Snatch. Lift the barbell overhead while seated, targeting the arms and turnover speed.

Hang Muscle Snatch. Start the lift from a hanging position, focusing on the explosive extension, arm work and turnover.