The Dip Power Snatch is an accessory exercise for the Snatch in Olympic weightlifting.
Points of Performance:
- Deadlift the barbell up as similarly to your snatch pull as possible
- With the proper grip width and shoulder position the bar should rest between your hip bones and your pubic bone
- Standing tall dip and drive vertically by bending the knees and rhythmically driving back up from the heels through the balls of the feet (Don’t stop!)
- Elbows should face towards the outside and remain straight until vertical drive is complete
- Arms aggressively pull your body down into the correct receiving position.
- Receive the bar above parallel (femur parallel or above in relation to floor).
- A missed Dip Power Snatch should result in a Dip Snatch (full squat). In other words your feet should land in your squat position on all power cleans.
Error Correction:
- All of the corrections of the Power Snatch
- Lack of knee extension in 2nd pull
- Yanking with back/shoulders at the top of 2nd pull
- Early arm bending
Common Faults:
- Bending arms arms early to compensate for a week grip or incorrect shoulder start position
- Hinging forward at the hips
- Pausing at the bottom of the dip
- Spreading the feet excessively to receive above parallel
Training Effects:
- Develops knee extension strength
- Teaches athlete to trust legs/timing
- Develops stretch reflex
- Increases speed of turnover (this effect is amplified the higher the hang position).
- Timing of receipt of barbell with reconnection to floor
Other Benefits:
- Effective at lighter weights to develop mechanics and consistency while still allowing recovery between tough workouts.
See also: Power Snatch, Hang Power Snatch (Below Knee), Hang Power Snatch (Above Knee), Hang Power Snatch (Upper Thigh)
