The 3 position snatch is a set of three snatches done at different starting positions. I usually do this with the bar at mid-shin, just above the knee, and at the hip. In reality, any three different starting positions can be considered a 3 position snatch and I can modify the starting positions depending on what I want the athlete to focus on for the day.
When done bottom to top (shin->knee->hip), it trains the athlete to produce more power on the second and third positions, especially while fatigued. The athlete needs to fully extend and be more aggressive to drop under the bar, since the higher the starting position, the less force the athlete has to drive the bar up. The bottom to top 3 position snatch is more suited for lifters who are proficient with their snatch mechanics.
For beginners who are not as proficient with the snatch, I like getting these athletes to do this top to bottom (hip->knee->shin). This focuses on technique over power as it starts in a position that requires less movement and quicker to complete (hip) and ends with a lift that is more complex, requires more movement and time to complete (shin).
The athlete’s chest should be vertical and the knees should be slightly bent. The bar should be at the crease of the hips.
Common errors are knees completely straight, chest not vertical, or the bar is not at the crease of the hips.
The back is flat, shins are vertical, and shoulders are over the bar. The athlete’s weight is distributed more on the heels.
Common errors are the knees are too bent, having your chest too vertical, and having the shoulders in line or behind the bar. I notice athletes who have weak or immobile hamstrings tend to have difficulty with this position.
The athlete has his knees too bent and shins are not vertical
When the bar is at mid-shin, the back is flat and the shoulders are over the bar. The weight distribution should be neutral with the weight at mid-foot.
Common errors are rounding the back or not having the shoulders over the bar. Many athletes with mobility issues will have a hard time getting in this position without rounding their back.
Here the athlete’s hips are too high and his back is rounded
Whether the 3 position snatch is performed starting at the bottom or starting at the top, it is not a drill for the sake of being a drill. It is used to train your muscle memory to know what it feels like to be in each of the three starting positions. When a full snatch from the floor is done properly, if I were to freeze frame the athlete’s lift at the shin, at the top of the knee, and at the hip, the body and bar position should be identical to the starting positions of the 3 position snatch.
Harvey Woo