Snatch basic progression
May 27, 2022
In this article, you'll find out how to improve the snatch using a new technique. This exercise has several variations, with a different sequence of elements. Consider a new explanation of this crossbar exercise. The proposed option will allow you to find out how to build the trajectory of movement more optimally by dividing it into 8 steps. Each next element continues the previous one, which helps to clearly find out how to perform a snatch.
Exercise 1. Definition of snatch grip
Take the PVC, one hand should be parallel to the floor, the other vertical. The shoulder joint should form a right angle (90). This distance is considered more optimal and is a necessary condition for studying the movement as a whole.
IMPORTANT! This exercise must be carried out with PVC, not with a bar.
Exercise 2. Hip muscle snatch
This is an additional element, and it is completed first of all and training begins with it. It is carried out in 2 steps:
- raising the elbows and working out the forearms;
- bring the shoulder blades together over the head.
The essence of this element is in the formation of an understanding of the trajectory of the bar and a sense of control.
Exercise 3. Contact with the hips
Starting position – shoulders covered with PVC, knees soft. The chest should be open and the arms straight but relaxed. The PVC needs to be brought ahead and then lightly punched at the hips. Feel the point of contact of the body with the crossbar in the power position.
Exercise 4. Handwork
This step continues the previous one. Having made a blow put your elbows up and raise them as high as possible. The hands must be relaxed.
Exercise 5. Hip snatch with push
This element is ancillary and continues the previous. When your elbows are at their maximum height, work your forearms and bring your shoulder blades along as you lock the bar overhead. In this way, the movement of the hands will become more dynamic.
Exercise 6. Muscle snatch in the hang
Return to starting position slowly. The pelvis should be pulled back when you move down, and the knees should be apart. The center of gravity is in the middle of the foot. Move the PVC ahead in this position and with a slight extension of the hips bring the PVC to the hips.
Exercise 7. Muscle snatch in a hanging squat
This element is complementary and continues the previous one. To properly perform squats you need:
- control PVC behind the head;
- you need to take your pelvis back and knees to the sides when you moving down;
- the stomach should be between the thighs;
- pause in the squat to balance the position.
Exercise 8. A snatch of the muscles in a squat from the starting position
This is the last element and to complete it, you need to return to the starting position and lower the PVC to the middle of the lower leg. The pelvis is retracted when you move down, and the knees move apart. The shoulders cover the PVC in the starting position along the entire trajectory of movement. After the strike, the athlete points the elbows up and completes the entire advancement in a full squat.
This is the basis for teaching beginners this snatch. Performing the exercise in this sequence, there is an understanding of how everything works, and a complete movement is formed in the snatch skill. It is important to understand how to perform each of the 8 steps correctly. The next step in training is adding intensity (jumps) to the power position.
Try a snatch by jumping on discs to quickly learn this step. This step is recommended to include only the field of how you can confidently complete all 8 steps of the exercise.