Strength Training · Olympic Weightlifting
Paused Snatch
The paused snatch is a floor-to-overhead barbell lift with a deliberate stop during the pull. It trains leg and hip power, control through the pull, and stability in the overhead catch.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Stand with your feet hip-width apart and the bar over your midfoot.
- Take a wide overhand grip in a crouched position, with your back neutral and shoulders slightly ahead of the bar.
- Lift the bar to just below your knees by pushing through the floor.
- Hold the bar motionless for 1–2 seconds with straight arms and unchanged torso position.
- Accelerate upward through full hip and knee extension.
- Receive the bar overhead on locked arms in a squat by pulling yourself underneath it.
- Stand fully upright with the bar balanced overhead.
- Return the bar to the platform using a controlled lowering or practiced safe release.
Form cues
- Brace before leaving the floor
- Keep the bar close
- Drive up, not backward
- Push firmly into the bar
Common mistakes
- Dipping after the pauseRestart directly from the stopped position without lowering the bar to gain momentum.
- Hips rising ahead of shouldersRaise your hips and shoulders together during the initial pull.
- Jumping forward to catchKeep pressure over your whole foot through the pull instead of shifting onto your toes early.
Safety
Fatigue during the pause can cause your back position to collapse under load. A missed overhead catch can strain your shoulders or wrists, or cause injury if the bar falls onto you.
- Start substantially lighter than your usual snatch load while learning the pause.
- Secure the plates with collars and keep the platform clear of people and objects.
- Practice releasing a missed lift safely before adding weight; never try to save a falling bar.
- End the set if you cannot maintain the pause position or secure the catch.
Use a pull-only variation or seek guidance from a physiotherapist first if pain or limited shoulder, wrist, hip, or ankle mobility prevents a stable overhead squat.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Bumper Plate
- Knee Sleeves (optional)
- Olympic Weightlifting Barbell
- Weightlifting Platform
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3–5
- Target
- 1–3 reps
- Rest
- 3 min
Reset completely between repetitions and prioritize consistent positions over heavier weight.