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:
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
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 Kolokov.
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.
Success leaves clues. The powerful benefits of deadlifts are real and the halting snatch deadlift is another way to up your game.
Incorporate the halting snatch deadlift into your training.