Snatch with no catch under the bar. Builds pulling power and turnover.
Don't dip under the bar, you ride it all the way up so keep pulling high and fast.
Because you never drop under the bar, the muscle snatch forces you to finish the pull completely, hips and shrug launching the bar while the shoulders, upper back, and triceps carry it around and up to lockout in one unbroken pull. The core holds everything rigid while the bar travels the longest path in weightlifting without any catch to bail you out. That is why coaches prescribe it, it builds the pulling power and turnover strength that full snatches let you hide.
Light, well under your snatch. It is a strength and technique builder, and the moment you rebend your knees to sneak under the bar you have turned it into a bad power snatch.
The power snatch lets you dip under the bar to catch it in a partial squat. The muscle snatch removes the catch entirely, you stay tall and pull the bar the whole way overhead, which is harder per kilo by design.
Starting at the hips isolates the explosive finish and the turnover, the parts this exercise exists to train. Pulling from the floor is fine too, but the hang start keeps the focus where it belongs.
