Exercises you should be doing: hang snatch/snatch/variants

There comes a point in your training career when you’re ready, another excuse like:

“I don’t have time to learn it”

“I’ve got poor mobility”

“I can’t do it”

“You can get the same result with med balls”

Just wont cut it anymore.

Each of those excuses could have its own blog post but that’s not the point of this piece so lets move on. Plus I’m sure you could thrash out some other excuses you’ve heard on your own.

The benefit of doing them correctly for athletes far outweighs any negatives.

So why are they neglected along with other Olympic lifts in many athletes?

To put it simply… the power outputs measured in the power snatch are the HIGHEST seen in any movement or exercise.

That means it cannot be beaten.

So it produces the best result.

For arguments sake yes, but some other factors come into it.

So what happens when we train for rate of force development (RFD)? We get more powerful, yeah duh science right?

Another way is to simply increase strength, but I hope we were already doing that.

So I’m going to give you some progressions for a dowel/broom stick so you can have a play at breaking down the hang snatch/snatch into smaller easier to manage movements.

Once you’ve nailed them all, throw is all together at it should look like something decent.

1.     Behind the neck press

2.     Overhead squat

3.     Snatch drop

4.     Snatch grip dip into high pull

5.     Snatch grip rdl

6.     Snatch grip rdl + high pull

7.     Hang clean

8.     Mid shank to knee pull

9.     Full snatch

How do I measure my snatch grip width?

As a rule of thumb we measure elbow to elbow in a scarecrow standing position.

That measurement is translated onto the bar.

Generally ill watch my guys snatching, if I can see that grip is to narrow ill widen it on the fly.

Yes if possible you should have this taught by a coach.

To be fair I’ve never really seen anyone be awesome at Olympic lifting for there first few times, its hard.

People do this as a sport, they practice it daily.

Realistically you’re never going to get to that level but you’re going to get some great benefits from incorporating some Olympic lifting/variations into your strength program.

Side note: stronger individuals produce higher power outputs under loaded conditions compared with weaker athletes.

That’s why we are going down a velocity measuring path in S&C at the moment which is measured with various technologies.

Coach Tim

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