12/2/17 "Snatch Technique"

December 1, 2017

WU - Coach Led 0:00-10:00

 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 10:00-55:00
LEARNING THE SNATCH "EXPLOSIVE MOVEMENT" 

 


Set-Up and First Pull 15:00
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 15:00

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 15:00

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 

Continuous Practice of Snatch Movement 

5-7 REPS (:60 rest between sets)

Watch some weightlifting videos on 'Snatch' if time permits

 

 

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