ALL ABOUT POWER SNATCH



In the previous post we talked about the Olympic movements and their importance in the field of health, making it clear that performing these exercises with a correct technique can bring enormous benefits for both health and performance.

In this publication we are going to talk specifically about the snatch, its realization, teaching technique and different progressions to reach it.

CrossFit Fever Games by CrossFit Fever  CC BY 2.0
Firstly, as already defined in the previous post, snatch is a movement that relies primarily on power. To reach this power, it is totally and completely necessary to work with weight ranges close to our RM, and always with the maximum execution speed. This does not mean that from the beginning we have to work with maximum weights and speeds, as this would inevitably lead to the development of an injury, so at first it will be necessary to work with submaximum loads to develop a correct technique, and progressively increase the load in a safe and controlled way.

EXECUTION GUIDE FOR THE SNATCH:

First, we must refer to the type of grip we are going to use. In this case, the safest thing is to make a "hook" grip, placing the palm of the hand in pronation and inserting the thumb under the rest of the phalanges of the hand, making it impossible for the bar to be thrown out during the movement and cause accidents. At first it may be painful, but we will soon be able to keep it painless.

In addition, although the classic opening of the grip is usually wider than the width of the shoulders, this is not always the safest at the articular level, especially for the glenohumeral joint, so it is recommended to use a basic opening to the width of the hips.

Secondly, we must focus on the initial position. When we see Olympic lifts in competition, we observe that the execution is done from the floor, due to regulatory needs, but in our case, we will not get any extra benefit starting from this position, so the initial position will be called the "hanging", holding the bar just above the knee joint, always in contact with our body and keeping the neutral pelvis and back aligned.

The next step will be to be able to dominate the final position, after the bar has made the complete route and is placed above the head. The athlete must assimilate this position, making sure that the wrists are blocked, the head slightly forward, the bar just above the back of the head and the legs slightly bent.

Finally, the execution of the movement. Once the initial and final positions have been assimilated, it is time to carry out the movement, ensuring that the bar remains as close as possible to the body, taking advantage of the strenght of the initial pull to raise the bar to the hip, from there we will add the force exerted by the shoulders and trapeze, as well as a "push", with the pelvis to force the bar to follow its "rectilinear" trajectory and hold it above the head. As a visual indication, we can ask the athlete to try to throw the bar against the ceiling, but without releasing it.

(Boyle, 2014)

We add the following video so that you have clear its execution in a more visual way:



We hope you enjoyed it and you can introduce this fantastic exercise into your training routines.


Greetings and see you in the next post.

May the force be with you!

REFERENCES

Boyle, M. (2014). New functional training for sport.

Comments