Introduction to the Halting Snatch Deadlift
The halting snatch deadlift is the initial phase of the pull of the snatch.
The snatch is the first of two spectacular lifts which comprise the sport of Olympic weightlifting:
- The snatch
- And the clean and jerk
In the snatch, you use a wide grip and lift the barbell in one movement overhead while squatting to catch the weight.
The second competitive Olympic lift is clean and jerk, which uses two movements.
Here is an example of Dmitry Klokov doing the snatch and the clean and jerk at the 2005 World Weight Lifting Championships in Doha – Qatar:
Dmitry Klokov at the 2005 World Weightlifting Championships
Klokov took first place and won the gold medal for this performance.
Halting Snatch Deadlift Benefits
Whether you are an Olympic lifter or not, the halting snatch deadlift offers several benefits:
- Build muscle
- Improve your snatch lift
- Strengthen and reinforce your back and lats
- Build speed off the ground which is essential for runners and jumpers
- Warm-up for a complete snatch lift
How to do the Halting Snatch Deadlift
The position of the lifter:
- Set up at the barbell for a snatch lift
- Drive your feet through the ground and pull simultaneously
- Make sure that your lats are fully engaged
- Maintain proper deadlift form by keeping your back flat
- Bring the barbell to just above your knees
- Halt or pause for several seconds
- Lower the barbell or complete the snatch
Programming
As an Olympic weightlifter, you can use the halting snatch deadlift as a warm-up for the snatch.
Otherwise, you can use this deadlift pull variation which is also called the pause snatch deadlift, at the end of a deadlift workout.
Learn from the Best
Watch Klokov below to learn the pause snatch deadlift from a true master of his craft.
You may also be startled by the sheer strength and muscularity of an Olympic weightlifter like Dmitry Klokov.
Note at 1:36 seconds where Klokov begins his first halting snatch deadlift, pauses for several seconds, and then completes the snatch.
If you are not an Olympic weightlifter, lower the barbell after the pause.
Top 7 Lessons from Dmitry Klokov’s Halting Snatch Deadlift
1. Pay attention to how careful an Olympic champion like Dmitry is to warm up and use perfect form whether the barbell is loaded or not.
2. Therefore, start your training with a warm-up.
If you do not have time to warm up, then you do not have time to train.
3. Your first set should be with a weight that is 25 percent of your target workout weight (or less).
Note that Klokov starts his warmup with the barbell, then 111 pounds, all the way up to his target workout weight of 200kg or 485 pounds.
4. Do not tire yourself out on your warm-up sets.
The point of your warm-up is just that, a warm-up.
5. Even one repetition is good for a warm-up.
6. See how an Olympic champion trains.
Klokov makes it look easy.
But he does not skimp on warming up and you can see how integral the halting snatch deadlift is for every single warm-up set.
7. In every single one of his seven warm-up sets, Klokov uses the halting snatch deadlift.
Snatch Grip Deadlift
The snatch grip deadlift is a relative of the halting snatch deadlift.
While the halting snatch deadlift is most often used to improve technique and power for the Olympic weightlifting snatch lift, the snatch grip deadlift is an accessory exercise for the conventional barbell deadlift.
The benefits of the snatch grip deadlift are that it increases your range of motion in several areas:
- Because your grip is wider, you must lower yourself further to the barbell.
- And for the same reason, you need to lift the barbell higher than a conventional barbell deadlift.
The result of this compromised position is that conventional deadlifts feel easier when you return to the standard grip of a regular deadlift.
See how Alan Thrall uses the snatch grip deadlift to help increase deadlift strength:
Increase Your Deadlift – How to Snatch Grip Deadlift
Halting Snatch Deadlift – Wrapping Up
Success leaves clues.
The powerful benefits of deadlifts are real and the halting snatch deadlift is another way to improve your game.
Incorporate the halting snatch deadlift or snatch grip deadlift into your training.
If you are starting your deadlift journey, use this beginner deadlift workout routine and 12-week program.
What’s Next
Prevalent deadlift errors and difficulties include:
- Rounding your lower back
- Letting your hips rise quicker than your shoulders
- Hitting a sticking point at around knee height
- Losing hold of the bar
- Difficulty breaking the bar away from the floor
The good news is that, with the right deadlift accessories exercises, you will soon begin to see your deadlift technique and execution improve.
Deadlift form improvement won’t happen overnight, but with grit and discipline, you can fix your deadlift problems and master this invaluable exercise.
Here are The Top 12 Deadlift Accessory Exercises to Fix Your Deadlift.
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