Good morning everyone,
I wanted to make a post today to discuss on of my favorite exercises, the snatch. For those of you who don’t know, the snatch is performed by approaching the bar in a “deadlift” like position. Rather then holding your hands by your side, you grip the bar wide so when lifted, the bar rest on your midline. So from the floor, you deadlift the bar up, open the hips to start driving the bar up, you then drop underneath the bar and catch over head. Here is a video of me performing the exercise a few months back.
So now I want to discuss how we get better at this movement. Obviously by practicing the lift over and over. But also, we could use a technique called “neurological training.” Neurological training meaning we break down specific parts of the movement and get our body into the routine of performing the act. So for the snatch, there are three main ways to neurologically train.
Exercise One: The Snatch Pull. Here, we take the bar from the floor, in the snatch grip, and work on driving it up our shins and quads, opening up the hips, and shrugging at the shoulders. This should create movement in the bar, bringing it to about your belly button. You can go fairly heavy on this exercise. I’d stick with the 5 rep range for a few sets.
Exercise Two: The Snatch Landing. Here we start with the bar in the overhead squat position. THis meaning, we have the bar in the snatch grip overhead and we are actively engaging our shoulders to jeep the bar above us. Now, continuously holding that bar above, we drop as quick as we can into our hole of the squat. For this exercise, I would stay pretty light.
Exercise Three: The Snatch Balance. Now, we start with that barbell on our shoulders. Before I start explaining the movement, I want you to think of the barbell not moving at all, rather you moving. So back to the exercise, we have that barbell in the back squat position. We then drop under that bar as quickly as possible. Think of a trap door being pulled from underneath you. You drop as quick as possible and lock out those shoulders and elbows to keep that bar overhead. You then stand back up with the bar still remaining overhead. I would stay relatively light with this exercise as well.
So now you have three neurological training exercises that will help you improve your overall snatch. You could program these on there own days, all on the same day, or maybe not do them at all. It’s up to you as the athlete! Either way, if you do end up working these movements into a routine, I can tell you your snatch weight will go up!
Have a great day everyone!