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9/10/17 "Snatch Technique"

September 9, 2017

WU - Coach Led 0:00-15:00

 10 REPS EACH EXERCISE

Neck bend L/R.F/B(2/10 on each side)
Wrist Circles
Elbow Circles

Seal Swings

Arm Circles
Over and back

Truck rotations 

Hip Circles
Squats
Ankle Circles

PRACTICE 15:00-1:30:00
LEARNING THE SNATCH "EXPLOSIVE MOVEMENT" 

 


Set-Up and First Pull 20:00
Bar must start below the knees

Learn proper grip distance (wide grip) & Hook grip

Learn the Starting Position (The Chest out position)

Learn the First Pull (elbows stay locked out)

 

Second Pull 20:00

Learn the Second Pull (Use the pelvis to make a brushed contact with the bar while the arms

drag the bar higher.  The athlete must finish on toes in this movement after contact)

 

Third Pull 20:00

Learn the Fixing or Catching of the bar (legs are wider than starting position)

Learn the Squat Snatch

Complete and perfect the Snatch Movement from floor

 

Repetition 15:00

Continuous Practice of Snatch Movement 

5-7 REPS (:60 rest between sets)

Watch some weightlifting videos on 'Snatch' 

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