The Single Arm Snatch to Overhead Squat is a transition strength for power exercise for advanced athletes to improve neuromuscular system efficiency, hip flexor speed and learn the snatch receive.
Since the Single Arm Snatch to Overhead Squat activates numerous muscle groups simultaneously we can improve the synergy of neuromuscular system, body control and coordination.
The Single Arm Snatch to Overhead Squat allows advanced athletes to improve hip flexor speed and develop the snatch receive.
Especially if they have shoulder flexibility issues that prevent them from overhead squatting.
Shoulder flexibility issues and muscular imbalances need to be corrected before the athlete can transition into more powerful exercises like the Hang Snatch.
We also have 9 helpful exercises to correct imbalances and strengthen your upper body.
How to Progress
If you use additional weights…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining core stability repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
Single Arm Snatch to Overhead Squat Description
- Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point forward
- Use a pronated grip, take dumbbell in one hand, keep elbow extended and flex hips till dumbbell is in the center of the legs on knee level; maintain neutral spine position (push chest out and scapulae [shoulder blades] together; maintain neutral head position (look forward)
- Explosively extend the hips and simultaneously jump vertical (plantar flexion) while shrugging the shoulders and flexing the elbow while abducting shoulder to 90˚ (upright row); barbell remains close to the body and reaches sternum (~ nipple) level; elbows point sideways
- When dumbbell reaches neutral gravity (no movement), explosively flex the hips and knees, flip the wrists (wrist extension) and extend the elbow; knees are flexed at 90˚ (or as low as possible); feet remain within shoulder-width; shoulder is in full flexion; maintain neutral spine and head position
- Extend hips (~45˚) and knees until standing up straight; maintain neutral pelvic position; distribute weight through the heels; maintain neutral spine position (push chest out and scapulae [shoulder blades] together; maintain neutral head position (look forward)
Note: Athlete must have good hamstring flexibility to receive the dumbbell at 90˚ of knee flexion with a narrow stance.
Following we provide you with some exercises you can use to optimize your training.
Learn more about the purpose of weightlifting for tennis players.
Before you use the Single Arm Snatch to Overhead Squat you should have been doing the:
during the preparation- and hypertrophy training phases to become proficient with the exercise and improve strength.
This allows you to progress into more explosive exercises and become a powerful tennis player.
Next we provide you with some more workouts and training tips you may be interested in to optimize your training: