You may have a problem with Olympic lifts, and I think I know what it is. It's not that you don't like them, but you're tired of seeing normal-sized guys that can't squat or press your warm-up weights using snatch poundages that are fairly mind-blowing.
I have a solution for you. It's called the muscle snatch.
The muscle snatch is an equalizer for the strong guy: it rewards strength over technique. If you can pick up a bar and rip on it, you can do the muscle snatch. No weekend seminars needed, no coaches like me necessary. Just grip it and rip it.
The muscle snatch is a variation of the snatch movement. The overarching goals of each movement are nearly identical – move the weight from the starting position (floor, hang, or blocks) to overhead in one "continuous" movement.
Like the traditional snatch, the muscle snatch contains a first pull (initiation of the movement from the floor or low-hang position) and a second pull (the rapid acceleration of the bar at the mid-thigh position). But unlike the snatch, the muscle snatch contains no third pull or movement under the bar.
At exactly the point at which an Olympic lifter would begin moving under the bar, you literally muscle the bar overhead in a slightly shortened pressing movement.
Setting up for the muscle snatch is very similar to the normal snatch or clean movement. The only difference might be in the width of your stance. Since there'll be no re-setting of the feet later in the movement, you'll need to assume a stance from which you'll be comfortable doing overhead pressing.
Make sure to keep the bar close when it passes the knees and make sure you feel it contact your thighs the entire way through the second pull. Take full advantage of the momentum your hips create, and then get ready to press the bar out at the top.
The bar should continue its path upward at all points. This means no re-bend of the knees or hips to receive the bar and no stopping during the press to finish the lift. The elbows never descend in the muscle snatch before pressing.
Athletes can use either a clean (close) or snatch (wide) grip to do the movement. Choice of grip is of course dependent upon whether you're seeking improvement in the clean or the snatch movement. In either case, the movement should stop above the head.
Here's a video of me banging out 3 reps at 176 pounds in the muscle snatch:
I'm definitely more of a technique guy than a strength guy, so my muscle snatch isn't that impressive, but you get the idea.
Your training is already overloaded with the next, newest, and coolest movements, so why should you make time for the muscle snatch?
You can add the muscle snatch into your regular program if you want to start trying out the Olympic movements, or you can just do it solely because you want to include some explosive lifting in your training. It can also be used as a technique fix when the regular snatch just isn't going well.
Below is a muscle snatch (Olympic lift intro) program you can use to build some real strength and power. If you don't want to use the program, you can nevertheless take note of the muscle snatch set/rep schemes and merely incorporate them into your regular program.
Exercise | Sets | Reps | |
A | Muscle Snatch (Heaviest weight you can do for all 3 sets.) | 3 | 5 |
B | Back Squat (80% of 1RM.) | 3 | 5 |
C | Overhead Press (Done at same weight as muscle snatch.) | 3 | 6 |
Exercise | Sets | Reps | |
A | Muscle Snatch + Overhead Squat | 3 | 3+3 |
Perform a muscle snatch then, without dropping the bar, perform an overhead squat once you're in the lockout position. That's one rep. | |||
B | Snatch Grip Deadlift (100% of current 1 rep snatch max.) | 3 | 4 |
C | Bent over Barbell Row | 3 | 6-8 |
Exercise | Sets | Reps | |
A | Power Clean + Front Squat | 3 | 3+3 |
Perform a power clean, then without dropping the bar, perform a front squat. That's one rep. | |||
B | Back Squat (80% of 1RM.) | 3 | 6 |
C | Push Press (Straight sets.) | 3 | 5 |
Exercise | Sets | Reps | |
A | Muscle Snatch (Heavier than last week.) | 3 | 5 |
B | Back Squat (85% of 1RM.) | 4 | 4 |
C | Overhead Press (Done at same weight as muscle snatch.) | 3 | 6 |
Exercise | Sets | Reps | |
A | Muscle Snatch + Overhead Squat | 4 | 2+2 |
Perform a muscle snatch then, without dropping the bar, perform an overhead squat once you're in the lockout position. That's one rep. | |||
B | Snatch Grip Deadlift (105% of current 1 rep snatch max.) | 4 | 4 |
C | Bent over Barbell Row | 3 | 6-8 |
Exercise | Sets | Reps | |
A | Power Clean + Front Squat | 4 | 2+2 |
Perform a power clean, then without dropping the bar, perform a front squat. That's one rep. | |||
B | Back Squat (85% of 1RM.) | 3 | 5 |
C | Neutral Grip Push Press (Straight sets.) | 3 | 5 |
Exercise | Sets | Reps | |
A | Muscle Snatch + Overhead Squat | 4 | 2+2 |
Heavier than last week. Perform a muscle snatch then, without dropping the bar, perform an overhead squat once you're in the lockout position. That's one rep. | |||
B | Back Squat (90% of 1RM.) | 4 | 3 |
C | Overhead Press (Done at same weight as muscle snatch.) | 3 | 5 |
Exercise | Sets | Reps | |
A | Power Clean + Front Squat | 4 | 2+2 |
Perform a power clean, then without dropping the bar, perform a front squat. That's one rep. | |||
B | Snatch Grip Deadlift (110% of current 1 rep snatch max.) | 4 | 4 |
C | Bent over Barbell Row | 3 | 6-8 |
Exercise | Sets | Reps | |
A | Muscle Snatch (Work up to 3RM.) | 3RM | |
B | Back Squat (90% of 1RM.) | 3 | 4 |
C | Push Press (Straight sets.) | 3 | 5 |
The muscle snatch will develop total body power and strength for even the most experienced lifters. That's why it's a staple in my programs for both beginners and advanced athletes.
Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…
Ask Me Anything I get a lot of great questions in my T Nation Community…
An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…
Training and Your Metabolic State When I think "workout," I think of speeds. Your metabolic…