070820

Snatch Assistance
As many of us are new to Olympic lifts, we need to focus on assistance exercises to get more comfortable with the Snatch and the Clean and Jerk.

Workout:
3 Mile run

Skills:
Snatch Pull* x5x3
Deadlift High Pull x5x3
OHS x5x3

Beginning Position

• Assume a shoulder-width or slightly wider stance, knees inside arms.
• Position feet flat on the floor, toes pointed slightly outward.
• Grasp the bar with a pronated closed or hook grip.
• The correct distance between hand placements should be determined by one of the following methods:

1. Elbow-to-elbow distance when arms are straight out at sides.

2. Distance from the edge of clenched fist of one hand to opposite shoulder when arm is straight out at side.

• Squat down next to the bar, heels on the floor.
• Fully extend arms.
• Point elbows out to sides.
• Position bar over the balls of the feet; bar should be close to shins.
• Position the shoulders over or slightly ahead of the bar.• Establish a flat back posture by
  · Pulling shoulder blades toward each other,
  · holding chest up and out, and
  · tilting head slightly up.
  · Focus eyes ahead or slightly above horizontal. Keep torso tensed.
  

Upward Movement Phase: First Pull

• Begin pull by extending the knees.
• Move hips forward and raise shoulders at the same rate.
• Keep the angle of the back constant.
• Lift bar straight up.
• Keep bar close to the body, heels on the floor.
• Keep elbows fully extended.
• Keep shoulders back and above or slightly in front of the bar.
• Keep head facing straight forward.
• Maintain torso position.

Upward Movement Phase: Second Pull

• Brush bar against the middle or top of thighs.
• Keep torso erect and head facing straight or slightly up.
• Keep elbows straight.
• Move bar explosively by extending the knee, hip, and ankle joints in a "jumping action."
• Keep shoulders over the bar as long as possible, and elbows out.
• Keep bar close to body.
• At maximum plantar flexion, shrug the shoulders.

As this is skills training, use ONLY the bar for the above exercises.