These 2 exercises are great for really challenging and progressing the posterior chain.
The snatch grip increases the difficulty of the exercise and challenges the mid to upper back musculature as they have increased activation to set the thoracic position.
This variation is excellent to combine upper back setting with posterior chain recruitment.
The unilateral variation challenges the balance and stability of the athlete when in unilateral stance. The mechanics of running, jumping and landing during sports specific movements means unilateral variations should be prevalent in the majority of athletes programmes. This can be performed with dumbbells and progressed to a barbell.
Both of these exercise variations must be performed with no spinal flexion (curve) which is explained in this video.
