SNATCH BASIC PROGRESSION
This article is devoted to the basic snatch progression teaching that is always offered to athletes at my seminars. As everybody knows, there are lots of approaches to teaching and they all differ both in the sequence of the proposed phases and elements and in the explanation logic. Seminars and communication with other coaches and athletes from different countries since 2015 made me come to my own version of presenting information and teaching weightlifting exercises.
In this progression I show the optimal movement trajectory construction with its division into 8 simple and clear elements (step). Each subsequent element is a continuation of the previous one, which helps to learn how to perform a snatch in a pretty clear way.
Element 1. Definition of the snatch grip.
The athlete takes PVC, one arm parallel to the floor, another is held vertically. An angle of 90 ° should be formed in the shoulder joint. This distance will be optimal for the athlete. Proper individualized hands in the snatch is a prerequisite for learning the movement as a whole.
NOTE: This element is always executed with PVC only. Never do it with a barbell.
Element 2. Hip muscle snatch.
This is the first auxiliary exercise that opens the progression learning. It consists of 2 stages: lifting the elbows up and working the forearms from chest level. In the PVC above the head position - bring the shoulder blades together. The main task is to form the bar movement trajectory understanding and a sense of control .
Element 3. Contact with the hips.
Starting position - shoulders are covered with PVC, knees are soft. When performing this movement, it is important that the chest is open and the arms remain smooth but relaxed. PVC must be brought forward and then to the hips with a slight hit. The main task - to feel the point of contact of the body with the barbell at the moment of power position.
Element 4. Hand work.
This auxiliary exercise is a continuation of the previous progression. After the hit, you need to forward your elbows up and lift them as high as possible. It is important to maintain arms as relaxed as possible.
Element 5. Hip muscle snatch with hitting
This auxiliary exercise is a continuation of the previous progression. After the elbows have reached the maximum height, it is necessary to continue the work with the forearms and to bring the shoulder blades together when fixing the barbell above the head. The main task is to perform the arms movement in a more dynamic mode.
Element 6. Hang muscle snatch.
The starting position must be taken slowly. When moving down, the pelvis is retracted and the knees go apart, the gravity center is in the middle of the foot. In this position, PVC must be brought forward and simultaneously with a slight extension of the hips, lead the PVC to the thighs. After that, perform the entire PVC upward movement subsequent progression.
Element 7. Hang squat muscle snatch.
This auxiliary exercise is a continuation of the previous progression. In order for the athlete to perform a squat correctly, one must:
- control the PVC behind the head position;
- when moving down, take the pelvis back and knees to the sides;
- try to place the belly between the thighs;
- make a pause in the squat to perform a balanced position.
Element 8. Squat muscle snatch from the starting position.
This progression is final. The athlete slowly takes the starting position and lowers the PVC to the middle of the shin. When moving down, the pelvis is retracted and the knees are apart. The shoulders cover the PVC in the starting position and during the whole movement trajectory. After hitting the athlete directs the elbows up and performs the entire progression in a full squat.
This approach is the basis for learning a snatch for beginners. Such a sequence helps to understand and form the full movement in the snatch skill. It is important to achieve a conscious understanding and clear implementation of each of the 8 elements. Next stage of training is the addition of dynamics (jumping) to the power position.
One of the ways of mastering this element is to perform snatch with jumping onto the discs. I recommend this element to be included in the training after the athlete is able to confidently demonstrate all 8 elements of the basic progression.
TRAIN TOGETHER – TRAIN RIGHT