THE POWER SNATCH IS TAKING A LOAD FROM GROUND TO OVERHEAD AS EFFICIENTLY AS POSSIBLE, SO THAT YOU CAN LIFT HEAVY WEIGHTS AS SAFELY AS POSSIBLE.
It is One of the best ways to improve power output.
Areas of performance that will improve by doing the snatch are:
- Running
- Jumping
- Kicking
- Hitting
- Throwing
- Quickly changing direction
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movement breakdown
Bar Path:
Imagine a line going from your heels to your head. This line is straight up and down. We want to keep our bar in this straight bar path. Be conscious of keeping the bar close, not letting it get away from you either in front (throughout the movement) or behind you (finishing the movement)
Set Up:
Bring your feet underneath your hips and get a wide grip on the bar. Drop your hips and flatten your back.
First Pull:
Keep your arms straight and engage your lats by pulling the bar close to your body. Squeeze your glutes to initiate the first pull (deadlift), avoiding jerking the bar off the ground; think about this being a “patient” pull. Keeping the bar close to your body, let the hips and shoulders rise at the same rate, pulling the knees back and slightly out to bring the bar to the knees.
Second Pull:
Once the bar has made it to the top of your knees, keeping your arms straight and continuing to pull the bar close to your body, aggressively stand and bring your hips to the bar. Once you have hit triple extension (ankles, knees and hips open), shrug your shoulders and pull the bar up, bending the elbows, bringing the bar to your chest.
Third Pull/Catch:
At this point, momentum is in play. From here, you will pull yourself under the bar. At the same moment your arms lock out to catch the bar, you should be stomping the ground, with the weight in your heels, in a quarter squat and brace your core. Actively push the bar away from your body to engage your shoulders/upper body and squeeze your glutes to lock in your lower body.
Finishing the Power Snatch:
You’ve pulled and caught, now you need to make sure that everything is solid and not moving. Once you’re ready, continue squeezing your glutes and stand up. Bring your feet back into power stance (feet directly under your hips) and you have completed the lift
Conclusion
Adding the Snatch to your training can help to reduce or prevent injuries, as it strengthens the shoulder and core and teaches you how to absorb forces more effectively.
Though it is a very technical Olympic lift, proper coaching and instruction makes this a fun, doable movement for just about everyone.
This complex movement can be broken down into progressions, that on their own, are equally as beneficial as the full movement. This progression breakdown is known as the “Burgener Warm Up”
As well as a progression breakdown, we are able to scale this movement for all skill levels by using a variety of equipment.
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