Hello, everybody! My name is Aleksey Torokhtiy
And this is Rebeca next to me
Today we will talk about the Snatch
and show how to work on it
and how to lift consequently.
Let´s go!
First thing I recommend to start with when working on the Snatch
is defining your snatch grip.
There are two ways to do that.
First is by locating the arm paralell to the ground
And the second arm is located straight up.
If you do everything right
You´ll get a 90 degrees angle.
This exact position on the pvc
will be your snatch grip.
Second way - one arm parallel to the ground
second arm is bent
creating an angle of 90 degrees between the forearm and pvc
The same, we save it
that's your snatch grip. Now be attentive!
We defined it and now go to the barbell
and apply the snatch grip we've just discovered some seconds ago on the barbell, transfering it to the barbell
Please, don't do this with a barbell!
I've seen this several times in Brazil
and people had backache afterwards
That's why be careful! Let´s continue!
My suggestion is to divide the whole snatch progression in 6 parts
and we will work on them from up to down
That is we'll talk about the barbell above the head first
and then gradually move to the starting position
Rebeca will help us with that
We pass the priority to her
Define the snatch grip width from the very beginning (as you may see)
put the pvc down on our shoulders
and do the press
I asked Rebeca to do it wrong on purpose
to be able to show you how to do it right
We will show you from this side
We put the scapulas together
and the shoulders up to our ears
In this position, if you pay attention
our internal part of the elbow is looking frontwards
We don´t do the internal and external rotation intentionally
Everything happens automatically
There will be another video recorded about this
a little bit later
This press is done 4 times
Press, put the scapulas together, shoulders up.
Shoulders up!
Press again
When watching, in case you're at a gym
do 3-4 sets of 8-10 repetitions
with a pvc. This will be enough to understand
how it works, I guess.
Next will be the overhead squat
For this we will do the same that we were doing before - press,
then put the scapulas together and bring the shoulders up to the ears. Start sitting down slowly
Knees apart and the pelvis back
And our task is to put the abdomen between the legs
Especially for those in the category 90+ We will show it to you from this position
Stand up and repeat 3 times
We will show from this position now
Pay attention: knees apart, pelvis backwards.
If we set the gravity centre
we will see that the barbell crosses our whole body
and the middle of the foot is the centre of gravity
That´s it! Stand up!
Next step
Muscle snatch
Again - snatch grip
Starting position with legs and arms straight
and start from this exact position
to lift the pvc up directiong the elbows upwards too
elbows
directed upwards
When reaching the сhest, start rotation with arms!
After this, do what we did before this - put the scapulas together
and lift the shoulders to the ears.
Repeat 3 times
Pay attention, please
When you push the pvc up, it´s preferable that it touches the body
Because our task when working on this part
is to locate the barbell as close to our body as possible.
So we basically learn a new part at each time
add it to the previous one and repeat everything.
Stand up!
Great! Next!
Second pull
Let me get a pvc
Fot that we do a snatch grip
starting position
We sit down a bit and our shoulders need to be in the same vertical line with our knees.
In this position you have to pay attention to something.
What does it mean to sit down a little bit?
There's one step to full extension
This one is over extension
The other one is full straightening and the last one is one step to full straightening.
And that's exactly the one we will be using
because it's the last position
that comes before the full straightening in the snatch.
We take our starting posiiton
and do 3 hits
Why do we take this exact position?
Because in this position
if we start doing the so called hits (and many people don't like this expression)
we won´t be hitting the pubic bone.
If we take this position, the same movement
will be hitting the pubic bone and causing pain.
This is something very common on the internet
Next - we do the same
same position but we don´t only do the hit
but also finish the movement directing the elbows upwards
We practice the power position
and after the power position direct the barbell upwards due to directing the elbows upwards.
Again, please!
Great!
We are doing it a little bit faster here
but for you 3-4 sets with 10 repetitions will be necessary
for you to realize and feel how to perform this exercise. Next
We start sitting down slowly
to the position where the barbell is above the knee.
In this position we check the posture
Our shoulder has to be in front of our knee a bit
This is very important for a Snatch.
In Clean & Jerk our shoulder and knee are located in the same vertical line
In the Snatch we cover more.
From this position we will put the pvc in front of us a bit
And the moment we relax our arms - the pvc goes down and we start straightening with the help of our legs
Bring the pvc closer
Our task is to make the pvc contact our body at the moment of the full straightening of the legs
Show again, please
Starting position: the barbell is above the knee
Move ahead
do the straightening
and touch the body. Again, please
Now all this together!
Starting position again
the barbell is above the knee
we straighten the legs
touching those places where we were performing the hits.
And complete the exercise directing the elbows upwards.
That´s the whole movement called High Pull
3 repetitions
Great! That´s it!
Next! The most important one
As we use to say in Weightlifting that small mistakes in the starting position lead to big mistakes above the head!
That´s why we will talk about the starting position now.
That´s why we will take a wrong starting position now on purpose
and will talk about how to check yourself in case you train alone
without a coach.
For that first of all
check if your arms and your back are straight
After check if your shoulder is ahead comparing to your knees
That is - your knees have to be behind the shoulders if we put a vertical line.
The barbell is as close to our legs as possible
After this we straighten till the second pull.
This movement can be trained with stops both below and above the knee
with small weights... like 50% from your best weight.
Go down!
And do 2-3 sets
8-10 repetitions, practicing the movement
Attention, please
the knees are apart, cover, back and arms straight
Next! We have to combine the starting position, second pull and power position.
That means we will take the starting position, straighten
when we come to the power position, we will perform the power position
and will perform the movement by directing the elbows up.
and fix the barbell above the head!
Several times more!
Next!
This movement is somewhere in the middle between the Muscle snatch and Classic Snatch
That's why in order to train turnover under the bar speed in snatch
and moving feet apart
it's recommended to train the Snatch Balance
For this we will put the barbell or the pvc on the shoulders
stand on the toes
count to three
and on number three go under the barbell very fast
fixing the barbell above the head
1, 2, 3.
Attention, please
the abdomen is between the legs
the scapulas are together
the foot and the knee have same directions
Stand up
Now we will put everything together
starting position, pull, power position.
directioning the elbows up and fixing the barbell above the head
In other words, we will perform the whole Snatch!
Let´s show them the Snatch!
Starting position, knees apart
Arms straight
Jump and go under the barbell
This is too good for this video (smiles).
That´s it! Very simple! Working on everything in parts!
Adding big kgs
And uploading your videos to Instagram with #torokhtiygang
Thank you and see you!