Hi, guys! We continue learning of the weightlifting basic exercises. And it’s time for the Snatch.
This exercise is used for the preparation in different kinds of sports, where the focus is put on the development of speed and explosive strength. Have a look, it will be interesting.
Traditionally, we divide all our movement into phases (there will be 5) and review each one separately. But first we need to make up with the snatch grip to start our learning.
Take a rod or something that seems to look like a bar and lift it over your head. One hand should be in parallel to the floor and the other one – should be lifted up with the 90° angle.
The 90° angle should be formed – no more and no less. Now, drop your hands down and get the joining of rod to the bottom of the abdomen. This is your grip in the snatch.
Move it on the bar and you get the width of a grip on the bar.
Perhaps you’ll need to make a wider or narrower grip in the future, the change of the grip is possible, but only if there are any premises. For me it’s – to the limits, so you decide which one to choose.
Phase I - Work with your shoulders. Take the bar with the snatch grip and lift it on your shoulders.
Squeeze the bar up on straight arms and fix it, at the same time bring the shoulder blades together and shrug your shoulders straight up. This position is the fixation of the bar and it is similar to fixation in the Jerk.
And add an overhead squat to this movement. Squeeze the bar up, bring the shoulder blades together, shrug your shoulders and sit down slowly, while we push the knees out to the sides and and pull the pelvis backward.
If you feel some discomfort or if your body shakes in the dip-drive, it is normal as you should work on it.
This exercise can be be used separately in your training program . And I’d recommend to pay attention to it.
Phase II – the muscle snatch. Our muscles need to memorize the movement and the trajectory of the bar.
To begin with, we need to show our muscles the trajectory of the bar.
Hold the bar with the snatch grip and begin the movement with your arms only, fold your elbows up, after we have reached reach the chest height – add the work of your shoulders and elbows.
Don’t forget about the position of your arms in fixation (of the bar), because they do not have to go backward. Your arms should go straight upward.
We unite this movement with the previous one and get the muscle snatch + fixation + the dip-drive with the bar over your head.
And the muscle snatch, fixation, the dip-drive – for this purpose.
This is also an exercise which can be included in the training separately from the Snatch, thus you’ll improve the separate phases in the Snatch.
Phase III – the Second Pull. In the Snatch as well as in the Clean&Jerk - it is the most important element, whereby the weight is conquered.
I’ve paid special attention to the Second Pull in the previous video. Now I’ll remind you briefly. You can find the detailed explanation in the previous video.
Now we're going to squat with the bar over the head, the foot should be loaded evenly. We pull the pelvis back, push the knees out to the sides and do a dip-drive.
Bring the bar down. If you look from the side, you’ll see that I "cover" the bar and knees with shoulders.
From this position you withdraw the bar aside from your body, and your hips hit the bar when it comes back by inertia. Finish with your elbows – push the bar up.
Now unite this phase with those we have reviewed before and get the movement with: the Second Pull +the muscle snatch + fixation + the dip-drive.
In order to work out the hit and the Second Pull - it’s better to use this exercise.
There is also an auxiliary exercise, when the bar is located like in the "pocket". For this purpose, we put the bar down to the groin height and take the position in which our foot is loaded and the center of gravity passes through the center of the foot.
From this position push the bar with our legs and finish with elbows (your elbows should be folded up).
Squat. Push with your feet upward and finish with your elbows.
Again. We do the Second Pull and the hit (the clarity and power) due to the fact that the bar is withdrawn aside from yourself and hit it upward.
Interaction of your feet + elbows + trapeze - we are doing with this exercise.
Phase IV and V – The pull and starting position - the two phases that can be united. After making the correct pull, lower down, you take the correct starting position.
Take the bar and make the dip-drive. Push the knees to the sides, pull the pelvis backward, shoulders cover the bar, sit down down (keeping this position). Recover after you had sat into the squat.
Shoulders cover the bar constantly, the pelvis is pulled backward, the complete covering of the bar is considered to be done.
If you keep the right position of the body when you lower the bar - the mid-thigh will be your starting position.
Always check yourself with the following key points: if you pulled the pelvis back correctly, pushed your knees out to the sides, the knees should never move forward beyond your elbows. If your knees go forward - the mistake was made and you’re standing in the wrong way.
Your pelvis should not be pulled upward, the knee should be hidden and be on the same line with the elbow.
This is a generalized indicator, but you should watch for it attentively to control yourself.
In addition, I propose to review the starting position when the bar is located on the platform. I was taught this way and for next 2-3 years, I used to train taking this starting position.
Come to the bar, the position of your legs is your shoulder width. This is a basic concept, so someone may have a narrower or larger position.
The feet and knees should be pushed out to the sides. If they are in parallel - this will cause a number of other mistakes.
From this position we go down slowly, your hands reach the bar, pull the pelvis back, push the knees out to the sides, lower slowly. Catch the bar - this is your starting position.
Define the position in which you stand on a flat heel. For this purpose, move from the heel to your toe and find the position in which we stand on the floor with a flat heel.
Check the position of your knees and elbows – they should be pushed out to the sides, the pelvis should be pulled backward.
The starting position + the pull + the muscle snatch + the second pull.
I’d like to add – it’s better to start learning of the classic snatch with additional exercises.
These exercises will help to improve your stretching and give some stability to your movements. And move the learning of the full classical motion only after that.
I’ll take a video and overview the additional exercises for this purpose. That will help you to prepare to perform the Snatch. But wait for the next video.
See you in our next video. Bye!