Hi, athletes! My name is Aleksey Torokhtiy.
Next to me: Igor Shymechko
Today we'll record and..we'll show you
the new tutorial
on SNATCH PULL
It's an additional exercise which is used
in the SNATCH
it is different from CLEAN PULL, of course
they have certain "pros" and "cons"
And they work on different groups.
But it's SNATCH PULL today.
We use the barbell...as always.
And..to determine the right width of the grip in the SNATCH
we take a PVC
Hold one hand parallel to the floor.
And straighten up another hand
and we get the angle of 90°.
This width
when the PVC is lowered down
to the pubic area
and we project it to the barbell.
Theoretically, it's our SNATCH GRIP.
For those who don't know how to do it.
Because
people often repeat
that changing the snatch grip for 1 cm and more
cause changes in technique.
because diferent angles work.
And the technique you gained over many years of trainings
when changing 1-2 cm to one side or another
inluence on the changes in your whole technique.
Now Igor will show the first set.
Now Igor does the pull without getting on the toes.
Once more?
Yes
Because it is a frequently asked question
I just want to answer this question at once
do it WITH or WITHOUT getting on the toes.
You need to learn doing it WITHOUT getting on the toes first.
And when you have already learnt how to do it right you do it WITH getting on the toes,
almplitude and altitude are added.
Next
Work with the barbell. Taking the starting position.
Legs' width = position o your shoulders.
Theoretical
We have already determined the grip.
Push your knees out to the sides.
Tighten your lower back.
And as
we need to take a lower starting position for the SNATCH
so, we need our torso to be between the legs.
Because we need to sit deeper.
I you try to sit on your thighs
you will never take the right starting position.
Here, you take the starting position
tighten your back...and you are ready to pull the barbell.
As the SNATCH is
an exercise with higher amplitude
so, it is not recommended to use a high-power "take off" is not recommended.
But it depends on the athlete.
And increase speed gradually.
By the way, Igor is a record-holder o Ukraine, his best result in SNATCH is 208 kg.
CLEAN&JERK - 210 kg ;-D
210 kg - SNATCH at the training
and CLEAN&JERK - 245 kg
He helps me today, because, rankly speaking, pull - is a kind of..painful exercise I don't like to do.
Especially today, showing and doing this - it's gonna be a kind of...difficult.
I do this pull with getting on the toes
so, it's a big amplitude and height
it gives the barbell an additional acceleration.
And it improves our SNATCH.
See the starting position?
Knees are pushed out to the sides,
torso - between the legs,
tightened lower back
straight hands, knees - slightly ahead o your elbows.
And we stand up from this position.
We stand up rom this position and
try as long as we can
SNATCH is more a technical exercise
so, it's important to keep the angle in standing up as long as you can.
i.e., your shoulder should cover the knee and the barbell.
I.e., we should stand up not in this position,
But stand up covering as much as we can.
So, in the final phase, when we got to the moment of the explosion,
to have a chance to do a small back swing...a small swing
and it will increase the amplitude and give speed.
Of course, we can also add that
important things every athlete should pay attention to: the start
and keeping the angles.
I.e., when you take the starting position
you should keep this angle. You see the pelvis? It moves parallel to the shoulders.
The common mistake: pelvis "flies out" from the starting position, and then your back.
This problem should be solved.
Two mistakes:
1. when your pelvis goes first
when your back stays in the same position
and your legs straighten up.
or 2, when it's vice versa
we move back
I.e., there are athlets, especially..I often see that in the Instagram when they put a hashtag
tagging me to know my comments
many athlets do this 2 most common mistakes
when the pelvis "flies" out first
or an athlete leans back
But it's important to keep the angle when straightening up.
The same angle of inclination should be kept.
So, it shouldn't change.
As the SNATCH PULL
n comparison with the CLEAN PULL
flies up much higher than in CLEAN&JERK
our main peculiarity of the training should be
developing speed
and amplitude.
Therefore, it is not recommended
to use more than 100%
in the SNATCH PULL trainings
and it is totally different in the CLEAN PULL - vice versa
I think...do one more set.
150 kg
What is your maximum pull?
If I'm not mistaken...snatch pull: 230 kg
Well, it's not actually maximum. I just haven't tried more. I think there was no point in doing more.
A very good exercise I'd recommend to do is SNATCH PULL from the platform + HANG SNATCH PULL.
As it was already mentioned before
it is the pull that helps to control these angles in straightening up.
If you put down on your legs or on your back in the pull
it will pull you back anyway.
It's a good pull for the angles.
The starting position, here are: knee shoulder and barbell are almost in the same line.
If he will pull his pelvis back
that would be a wrong starting position
The same if he inclines forward. We should have straight line...approximately.
Now he'll do it and you'll see that the barbell flies up almost at a straight amplitude.
I.e., there should be no unnecessary movements.
The barbell shouldn't move far away from us
and shouldn't come too close.
Regarding the EXPLOSION
there's a tutorial at my channel, watch it and work it out.
I'd like to say also
the barbell should move to us in the explosion
Nowise...we shouldn't move towards the barbell
we shouldn't move to the barbell and hit it.
Imagine we're holding 200 kg in our hands
we've pulled the barbell here
and we're doing such a movement with getting on the toes
we can say that we got cut all the basis that helps us to stand on the ground.
I.e., to do a good explosion we need to stand on the full foot and keep this position during all the movent.
So, if you have any questions
comments are always open for you
and it's not difficult for us to record a new video for you and explain other peculiarities.
Bye, guys! GOOD LUCK! Bye!