Squatpainonnos

Squatpainonnos is a strength training exercise that involves lifting a barbell with a squat and then using the momentum from the descending phase of the squat to explosively jerk the barbell upwards, hopefully to overhead lockout position.

The exercise is a variation of the back squat, which is a basic movement in weightlifting. In a squatpainonnos, the lifter descends into the squat and then uses the force of the squat to generate power for the jerk. This is often referred to as a "power snatch" as it combines both squatting and jerking movements.

To perform a squatpainonnos, the lifter begins by standing in front of a barbell with their feet shoulder-width apart. They then bend their knees and lower their body down into the squat position, keeping their back straight and their weight centered over their feet. From the squat position, the lifter explosively drives upwards, using the momentum of the squat to propel the barbell upwards, attempting to lock it out over their head.

Squatpainonnos is considered a technically challenging exercise and requires a high level of coordination, power, and strength. It was originally developed by the Finn (Finnish) weightlifters in the early 20th century, particularly by Rex Magnus and Mauri Vahti, two notable Finnish weightlifters and coaches.

In modern times, squatpainonnos is primarily used as a supplemental exercise for strength training and weightlifting. It is often performed by high-level weightlifters as a way to develop explosive power and improve their overall lift performance.