Most of the time I use the snatch squat in warmups with only a stick or light bar (under 5kg) for two to three sets of 1--15 repetitions. I try to have the bar 3-5 inches above the head but it will depend on the individual. Many people will have difficulty performing this exercise due to tightness in the lats and shoulders; as well as weakness in the abdominal, low back, or glute area. One modification that can be made is to elevate your heels in order to squat deeper when performing the movement. When lowering the body focus on keeping the arms straight and the bar at ear level or a little bit behind your head.
If you are looking for more of a challenge and are comfortable with the movement attempt it with a weighted bar. If you do this make sure that you are in an adequate space just so no one gets hurt if you drop the bar. I 've seen it and it is a frightening experience.
