MONS Athletics

Dead Snatch

Floor to overhead in one explosive pull, from a dead stop. Strength-power with no rebound — every rep starts from zero.

The lesson

  1. 01

    Set up over the bell

    Bell on the floor between your feet. Hinge down, take a firm grip, and pull your shoulder back and down so your back is tight before anything moves.

  2. 02

    One pull, all hips

    Drive the floor away and stand up violently. It should feel like a jump — but your feet stay down.

  3. 03

    Keep it close

    The bell travels up your body, brushing past you. Any gap and you've started pulling with your arm.

  4. 04

    Spear your hand through

    Loosen the grip near the top and punch up through the handle so the bell rolls onto your forearm.

  5. 05

    Lower it in two stages

    Bring the bell down to your shoulder first, then hinge and set it on the floor. Dropping a locked-out bell straight down is how backs go.

  6. 06

    Full stop between reps

    Let go of the handle and reset. Touch-and-go turns this back into a swing snatch and loses the point.