Deficit Snatch?

January 19, 2012

I’m pretty wrecked from yesterday.  This is pretty standard for a Thursday, which I normally use to do the power variations of the lifts.  But today, I thought I’d try out something different.

Deficit snatch.  Difficult.  But not as difficult as you might think.  Lately my lifts have been in the toilet, mostly due to the greater emphasis I’m placing on squatting for the moment (or at least that’s what I’m telling myself).  But the most I’ve snatched in the past few weeks is 135 with an average of hitting 120 or 130 every time I’ve taken up my snatches.  So, by comparison, 120 from the deficit doesn’t seem that bad.   And I actually didn’t max out, I just decided to call it after 120 because it just seemed like a good place to stop.  All in all, I’d say it’s a fun exercise and could be useful for some people in some situations.

I’m not an expert.  But having done them, I can now form some sort of opinion on why deficit snatches may or may not be useful in certain situations.

1) This is a no-brainer.  The bar must travel greater distance, so the lift is more difficult.  Duh.  Maybe if you wanted to force yourself to keep the weight light, such as on a planned lighter day, you could sub this exercise instead of doing the power variations. You could take this exercise up to max . . . like a real max.  But I don’t see any utility in that.  This doesn’t seem like the exercise that you want to be going balls out on.  Unless of course, you’re Dimitry Klokov.

2) The bar in a lower position places you in a more upright squat position from the floor.  Whether this is a “good” or “bad” thing is up to you.  One could make the argument that because of this, the act of “getting over the bar” is also exaggerated, which could be useful if a lifter is not getting enough pop out of the bar.  Also you must concentrate a little bit harder off the floor for obvious reasons.

To me, this seems like the type of exercise that should be saved for advanced lifters looking for some sort of variation on a planned lighter day.  But that’s just me.

What do you think about this exercise?

For whom would they be most useful?

How should they (if at all) be implemented?

Will they make me jacked like Klokov?


5 Responses to “Deficit Snatch?”

  1. kecks said

    i’ve seen this done with people to get a stronger first pull. like lifters, who seem to topple over in their first pull, because it’s soooooo heavy from the floor but who explode at their second pull with the same weight. first pull is limiting the lifting here, so some extra work on getting stronger there seems to be in order. works well.

  2. I haven’t used this, but Glenn told me he likes to use a variation of it for lifters who try to “jerk” the bar off the floor instead of getting a nice smooth start. Essentially the way he does it is like a pause snatch, but instead of starting the lift at the floor and pausing at the knee, the lifter starts the pull from a deficit, and pauses at the “floor,” i.e. the height where the bar would start in a normal snatch or clean.

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