Snatch Review from Tuesday Oly lifting class
This past Tuesday we had our first Olympic lifting class, this class will occur every other Tuesday from 6:30 – 7:45 ( 1 hour 15 minutes) 16 person cap
This week we worked on the fundamentals of the snatch and the critical positions of the Pull. As promised I would give you the base plan of what we covered, as well as those who can not make it, this will be a good read.
Fundamentals of the Snatch
The snatch is jumping a barbell through a range of motion, and receiving it in the
OHS. “If you can jump, you can snatch.” Now Jump! Not high, jump hard, about ⅛ of an inch off the floor with a shrug.
The jump is what creates the SPEED THROUGH THE MIDDLE of the lift, which is
critical in the Olympic lifts, This jump starts with the feet.
There are two foot positions that a lifter must assume.
1. Jumping position ->Pulling->Pressing->Jerking. This stance is Hip Distance Apart->This is the same stance one would assume prior to doing a vertical jump. (Think how would you stand when you jump on a box?)
2. Landing/Receiving ->Snatch – Clean – BS->FS->OHS. This stance is Shoulder distance apart -> Toes slightly out ->corkscrew the feet into the floor
You must move your feet for speed and stability!
Footwork Drills ( you can do at home)
Walk your feet from Jumping to Landing x5
Jump your feet from Jumping to Landing X 5
Jump your feet from Jumping to Landing to a 2” Squat x 5
Jump your feet from Jumping to Landing to a 4” Squat X 5
Jump your feet from Jumping to Landing to a 6” Squat X 5
Jump your feet from Jumping to Landing to a full OHS X 5
Practice depths to “meet the bar”. A loose lumbar in the OHS aka the “butt wink” can cause all sorts of issues and injuries. If you have a butt wink, do some glute activation exercises prior to lifting. ( banded glute raises, walks, banded clam shell ect..)
The Hook Grip
Hook Grip: Wrap first 2 fingers over the thumb around the bar. This is not a death grip! The hook grip is required any time the bar is below your shoulders.
If you want to be a successful lifter.. You MUST have the hook grip!!! Practice hook gripping everything ( steering wheel, rowing handles, ski erg, assault bike if you can grip try using your hook grip to practice and make it a habit!
Correct Barbell Position Overhead
1. Brace your midline
2. The bar should be centered over your body
3. There should be a plumb line through shoulders, hips, knees, and ankles.
4. Attempt to snap the bar in half by rotating your thumbs back. Shoulders
should be externally rotated. (Show me your armpits!)
5. Palms turned slightly up. Let the bar fall slightly back in your wrists.
6. You can flip the thumbs out at the top. becareful when cycling
High Hang – Burgener Warm Up
The Burgener Warm Up is a High Hang Snatch that is broken down into 5 different movements. You can also use each of these movements to correct common weightlifting faults.
High Hang is the easiest to learn. You can always go to this position if you feel problems. (Goal is vertical hips)
With The Burgener Warm up we used verbal cues to accompany our movement.. it always seems silly to yell out a few words when you are in a class full of people but there is great return linking verbal with movement so remember
(Leave you ego at home, the person not speaking all of a sudden is the one that seem different)
Here is the Burgener in order with verbal cues ( practice at home with PVC/broom stick hockey stick)
Do 3 reps of the following each time through
Jump & Shrug – “Speed thru the middle”
Elbows High & Outside – “Keep the bar close”
Muscle Snatch – “Strong Turnover” think punch the bar up
Snatch Lands 2”, 4”, 6” – “Foot Work” Bar remains OH from the Muscle snatch
Jump Feet from Jump to land at the following
2” THEN RIDE DOWN
4” THEN RIDE DOWN
6” OR PARALLEL THEN RIDE DOWN
Snatch Drop – “Foot work” full drop (think trap door)
Finally to finish the class we cover our 6 pull positions
Positions from the top to floor
6.High Hang (power position or “the down” of the down & finish)
5. Hang (mid thigh) “Pockets”
4. Launch 1” above the knee – the transition behind the bar and into the jump
3. 1 inch Below the knee
2. Lift off ( 1 inch off the ground)
1. Set Up
Lots of information and a lot of things to remember and we just scratched the basics.. don’t be intimidated, be inspired to be better. Spend time outside class practice some drills, Do it standing in an elevator or a line in grocery store, do jump to land 2″,4″,6″ and scare the crap out everyone around you. FAST FEET
Technique over weight every time, there is no shame in a PVC, Trainer bar or empty bar. If you want to Oly lift and do it safe and effective, you need to practice.
CHECK OUT THIS VIDEO OF NATALIE BURGENER AND WATCH AS SHE BUILDS WEIGHT NOTHING CHANGES FROM LIGHT TO 1 REP MAX
Friday, June 8, 2018
Running warm up
E3MOM x 8
8 Sh. Taps or 30 sec HS Hold
8 Push ups
Check back each night at 8pm for the next days WOD
Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5
Phone: (705) 444-0006