Snatch Squat

This is my the third (and final for now) type of squat I would like to hit upon right now. The Snatch Squat (AKA Overhead Squat) is a great exercise to perform for a couple sets after your legs have already been blown out performing regular squats and front squats in your routine, but it is also a great exercise to perform in its own right both for improving your snatch techniques and for building core strength, balance, and flexibility.

The Muscles it Works: This exercise targets your core muscles ( abs, obliques, and lower back) to a greater extent than the other 2 squats mentioned before, yet as a squat, it still also targets your quads and glutes (although with a little less emphasis than the other two). This also works your calves and hamstrings.

How to Perform: Use a squat rack for safety if available. Also, do not attempt until you are very comfortable in the weight room as improper technique can lead to serious injury. To begin either perform a snatch (to be covered later) or lift the bar off of a squat rack while using wide grip (as wide as you can comfortably grip the bar). Lock out your elbows over your head and stand with your feet a little wider than shoulder width. Then proceed to squat (while keeping your elbows locked out and the bar over your head the entire time). I will copy and paste the squatting motion from my previous post to help you perform this exercise with the proper form.

To actually begin the exercise, keep your torso as straight and still as possible while lowering your body between to legs. To do this, you will bend your legs at the knees and the hips until your quads are parallel to the ground. Now, push your torso back up to the starting position by reversing to downward motion (to do this, you will push your feet against the floor so that you can stand back up)

And easy way to visualize this motion (and even practice it) would be to site down in a chair while keeping your torso straight and still. Then, stand back up into the starting position (again, without bending your torso). Many coaches even like to teach squat by starting with a chair this way, and I recommend that you should try this too while just using the bar (without weight) if you have never squatted before in order to practice the correct motion of squatting.

Tips:
1. Do not attempt this exercise until you believe you are an "advanced" weightlifter and can handle the snatch squat with perfect form.
2. Try to pause at the bottom part of your squat to work your core muscles and balance even more.
3. Keep your weight on your heels to work your flexibility (and avoid cheating this technique by going on your toes)

Conclusion: This is definitely not a beginner exercise, but it is one that can greatly enhance athletic performance; thus, I greatly recommend it to anyone who wishes to improve his game in whatever sport you happen to play. No matter what motion you require, a great majority of your strength will come from your core muscles and your legs. This exercise is one of the best "all-body" lifts for you to perform that hits both of those groups pretty hard. Because of that, this exercise can improve your athletic performance quicker (and greater in the long run) than almost any other out there for you to perform.

On top of this great benefit of the snatch squat, this exercise can also help you to learn one of the most difficult lifts out there, the snatch. The snatch is one of the Olympic Movements, and it is extremely important to any advanced power lifting program. If you have any serious intents of perusing powerlifting, than the snatch squat is definitely a move you should try to perfect as soon as you feel ready so that you can master the snatch later on (and establish a good muscle base now to build upon once you decide to start snatching)