4 TIPS TO IMPROVE YOUR SNAP
The snatch. A complex movement involving the whole body, which became an Olympic weightlifting exercise in 1896 at the Athens Olympics.
Olympic weightlifting, and weightlifting in general, has come a long way since then. With not only huge advances in the equipment we use, but also in technique, with a better understanding of the human body and the way we move.
Did you know ? The snatch was originally a one-handed deadlift, before adopting the two-handed approach we know today.
The snatch moves the barbell from a stationary position on the floor to a full extension overhead, which requires power, coordination and strength.
We've put together four tips to help you develop your snatch and take your lifts to the next level.
TIP 1: BREAK DOWN MOVEMENT
It is the reminder of the "return to the sources".
We all want to throw the weight from floor to ceiling, but developing strength and technique in every section of the movement is essential. By breaking the exercise down and working on the individual phases of the snatch, we can make some serious progress in terms of strength and technique, before returning to the full snatch.
THE DIFFERENT PHASES OF THE SNAP:
The first pull - From the take-off of the bar until the first maximum extension of the knee.
The transition phase - From the first maximum extension of the knee to the first maximum flexion of the knee.
The second pull - From the first maximum knee flexion to the second maximum knee extension.
The turn under the bar - From the second maximum extension of the knee until reaching the maximum height of the bar.
The catch - From reaching the maximum height of the bar until stabilizing in the catch position.
Squat Lift - From maximum knee flexion to maximum knee extension. Coming out of the overhead squat catch position and standing with the bar above your head. [1]
Understanding the different phases of the snatch allows us to focus on particular areas, identify our weaknesses, and work hard to improve specific phases.
One study noted the particular importance of transitioning between the first and second pull, performing this phase quickly with a small bend in the knees to maximize the use of stored elastic energy. [2]
Here are three moves to help you practice and develop the snatch, grouping together different phases of the snatch to practice the beginning, middle and end of the Olympic weightlifting exercise.
1. Snatch Deadlift - This move works on the early phases of the movement, developing initial lift off the floor and grip strength.
snatch-deadlift-exercise
2. Hang Power Snatch - Focuses on the middle and most explosive phase of the snatch.
snatch-hang-power
3. The Catch - This drill focuses on the crucial component of the snatch, the overhead squat snatch. Add weight to help build strength at the bottom of the squat.
overhead snatch exercise
Remember to focus on progress through each phase of the snatch.
Idea: Use your phone to collect video clips of your lifts, and compare them to Olympic athletes for a level of comparison.
TIP 2: REDUCE THE WEIGHT
Sorry, but this might hurt your ego. Testing or competing at the level of your 1RM has its place, but we all know that our real 1RM looks rather vague.
Consistently using high weights will quickly let bad habits creep into your movements, making your technique less snap-worthy while increasing your risk of injury.
Take some weight off the bar and start moving smoothly through the full range of motion. Introduce weight in small increments, focusing on maintaining a smooth, silky motion for the duration of the movement.
Example of the snatch
Efficiency is the key to uplift. The better your technique and the movement of the bar, the less effort you will have to make to get under the bar in the catch position.
TIP 3: WORK ON YOUR MOBILITY
Mobility is the whole trend. Being able to move freely through a full range of motion is not only beneficial in weightlifting, but in life as well.
The snatch is a full-body movement that requires flexibility and mobility right from the start. Assessing current mobility limitations is a good starting point, and provides a good indication of areas to target to increase mobility.
The main mobility zones of the snatch are as follows:
Ankle (Dorsiflexion) - When the top of your foot and your shin come together. A key mobility requirement at the bottom of the squat.
Hip and quadriceps - During the snatch, the hip and knee move from full flexion to full extension. Mobility in these areas can help both the quick second phase of the snatch and provide a solid grip at the bottom of the squat.
4 TIPS TO IMPROVE YOUR SNAP