Strength Training · Olympic Weightlifting
Tempo Snatch
The tempo snatch is a snatch with a deliberately slow first pull followed by an explosive lift overhead. It trains leg drive, control off the floor, and coordination into the overhead squat.
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 with your hips above your knees, chest lifted, and shoulders slightly ahead of the bar.
- Lift the bar from the floor to just above your knees over 2–3 seconds.
- Accelerate the bar toward your upper thighs through a powerful extension of your hips and legs.
- Pull yourself under the rising bar into a squat.
- Receive the bar overhead with straight elbows and the bar balanced over your midfoot.
- Stand fully upright with the bar steady overhead.
- Release the bar onto the clear platform in front of you.
Form cues
- Brace your torso before liftoff.
- Keep the bar close.
- Let your arms stay long through extension.
- Land with your feet at squat width.
Common mistakes
- Hips shoot up firstRaise your hips and shoulders together during the slow pull so your torso angle stays nearly unchanged.
- Rushing off the floorUse a consistent count to reach the planned transition point before accelerating.
- Keeping the whole lift slowSwitch decisively to an explosive finish once the bar clears your knees.
- Driving the bar forwardFinish upward rather than thrusting your hips into the bar.
Safety
A missed overhead catch can cause a fall or let the bar strike you. Excessive load or fatigue during the slow pull can also strain your back or compromise the receiving position.
- Use secured bumper plates on a platform with room to drop the bar safely.
- Practice moving clear of a missed lift with an empty bar before adding weight.
- Start substantially lighter than your regular snatch working weight.
- End the set if your back position changes or the overhead catch becomes unstable.
If you cannot squat comfortably with your arms overhead, use a pulling-only variation; seek physiotherapist or doctor advice for shoulder, wrist, back, or knee pain.
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 so each lift starts from the same position.