![]() Keep your chest high as you take advantage of the momentum to shrug and pull the bar just below the chest. Keep the bar close and guide it towards your waist as your knees begin to open.Īccelerate the bar by extending your hips aggressively, allowing to bar to make contact with your hips. This accessory movement is also commonly used after the main lifts to practice strength, power, timing and balance.īeginning in start position extend the lower body while keeping your arms extended and shoulders hovering over the bar. Similar to the Snatch Deadlift exercise but more dynamic. The angle of your back should change very little meaning the your hips will stay lower than your shoulders at all times. This exercise helps to build strength and awareness in the starting phase at the snatch, known as the first pull.įrom your starting stance, push your feet into the ground to reach a standing position.Īs the bar passes your knees, send your knees back so that they are in line with your ankles.Īlthough this drill has ‘deadlift’ in its name, it is not a hamstring-dominant exercise. ![]() It’s worth memorizing this hand positioning so that we make contact with the bar at the same point every time we Snatch. The bar should be right above your pubic bone as you keep your arms straight. Standing tall, hold your bar with your hands wide apart so that it reaches right to your hip crease (you should be able to bend at the hip to support the bar). Let’s look at some of those parts and positions. We can train the Snatch in its entirety but also train specific parts of the lift to be more proficient. Assuring that you have the ability to support the bar overhead with a wide grip, and safely perform an overhead squat you are well on your way to training the snatch. Practice makes perfect, right? To an extent that’s absolutely true, however it’s necessary to note that without adequate mobility, it is impossible to achieve the correct positioning and thus impossible to perform the movement correctly. We tend to think that by maxing out in every session, we will become more comfortable moving heavy weights and therefore we will be able to lift more. Something that a lot of novice lifters overlook is the importance of investing time in mobility work to support proper positioning. Improper positioning in a Snatch can lead to an improper movement path and failed attempts and/or injuries. Proper positioning is an essential aspect of training the Olympic lifts, a good base facilitates all the other positions. We should think about mastering this Olympic lift as a pyramid, the base would be your starting position. As long as you prioritize quality over kilos you’ll continue to improve. If you’re an intermediate lifter, you’ll want to work within 50% to 80% of your personal best. If you’re new to snatching, you can start with PVC pipe, a broomstick, or a training bar working up to using weights that you can move with ease. This is the result of consistent, intentional practice, warming up sufficiently, and spending most of their training working with loads that they can control. ![]() Risking injury to be able to lift heavier weights is not worth itīesides, the best lifters in the world have the mechanics, stability, and control to move 100 kilos as if it were 20. As you progress, you can gradually work with larger loads, more volume, and faster execution but it’s crucial to understand that you cannot skip steps when it comes to this process! Next, drill the movements and finally, speed it up. We can also simplify by prioritizing some of the factors involved: First you must familiarize yourself with the positions. The good news is that we can simplify this movement by breaking it up and practicing its parts. ![]() The snatch is very demanding in that there is a lot of mobility, skill, and technique involved especially if you’re hoping to make those big lifts.
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