POWER POSITION in SNATCH / A.TOROKHTIY (weightlifting & CrossFit)

POWER POSITION in SNATCH / A.TOROKHTIY (weightlifting & CrossFit)


Hello, we start a series of lessons on classical snatch today But today we’ll devote our lesson to the most important thing – the Snatch POWER POSITION. Have a look! It’s hard to explain what exactly you need to feel. It is important to experience the Snatch POWERPOSITION, because its explanation might take a long time. So today, I’ll try to give you some exercises to feel the motion. And you have to decide what to include in your own training program. Try to find enough time for each exercise. You can work out in a few trainings. The first exercise is directed to the work of your hands and feet. You should better use a metal pipe to practice these exercises, as it is quiet difficult to work with the bar. Take the bar with a snatch grip, put it down, put your pelvis back and breed your knees out to the sides. The bar is like in a pocket in this position. Check yourself: your knees are breed to the sides, feel that we’re standing on a full foot and all the load goes on your hip. From this position push the bar up, finish with your elbows – thus, direct your bar up. Put the bar down in the starting position. Start the extension, push the bar up with legs and finish with your elbows and trapeze. Pull your elbows up to direct the bar on the right trajectory. When you take the bar, it will look this way: … put down, and jump up from a fool foot from that position. It is important to work with your hands and finish the move with hands after you have pulled with legs. This move should be done simultaneously. Sat down, loaded your legs, push with your feet, finish with your hands. The next exercise is directed to the strength and clarity of the hit. We remember all that we’ve done in the Push Jerk to do this. We take the starting position. Your hands withdraw the bar from yourself, when the bar gets back, do the hit on the thigh and withdraw the bar up with your hands. Hit and withdraw it up! Elbows should be folded up, thus the trajectory of the bar is as close to your body as it is possible. Withdraw! Hit and withdraw the bar under yourself. Now we add getting up on your toes. Withdraw! Hit and straighten up with getting on your toes. When we stand on the toes, the body should be extended and your elbows should be folded up. The main indicator of the explosion is the sound of the bar. The louder – the better))) Many of you ask the next question: where should the place of the second pull be? It depends on the proportions of your body, the height of the second pull can be different. But there are basic rules we take into account in weightlifting. Minimum height is the groin, on the hip. And maximum height is under your belly. Each of you will find the most convenient variant, you can also change the place of the second pull. My experience: I can say that I was performing the second pull slightly above mid-thigh for 10 years. With 240 kg clean and jerk my PR in Snatch was 185kg. … And doing the second pull in the wrong way I’ve lost in kg Due to incorrect height and place of the second pull I did the power high pull without using force of the second pull. But when I moved the height of the second pull – higher, once added to the result. I added and lifted 205 kg in the snatch during a year. The second pull can be painful sometimes. This is the main indicator you’re doing that wrong. When you extend in the deadlift and pull shoulders backward too fast. Hit the pubic bone. In the time of the explosion you should be in a particular position, thus you should cover the bar with your shoulders as long as it is possible. In this position, your interaction with the bar is exactly with the thigh and the pubic bone. The following exercise will help to link the two previous moves, perform the whole exercise, and work out with weights. We’ll need blocks (box). I’ll show you how it will look like… I am sure many of you know what it is, especially those who work out in weightlifting halls))) In weightlifting halls it is used for other purposes, of course))). I recommend the knee height of the block, and the bar should be at the level of your knee. it should not be too high or too low. It is better to perform this movement with straps. This is to ensure that we are not distracted by the seizure and retention of the bar. Fix, take the starting position and breed your knees to the sides. Check the key points – knees, feet, shoulders, and lower back. Check the center of gravity and the load on your feet. … We should feel that we’re standing on flat heels. It is convenient to push with legs from this position. Start to move from this position and extend, remember that you need to finish using your hands after the second pull. Elbows! Once again I pay your attention to the fact that your elbows should be folded up, don’t fall backward, and pull up. If you hear that there is a sound when working with your bar – an indicator you’re doing right and the bar “plays”. In the first rep, I recommend: don’t get on toes in order to work out the movement. A couple of reps, and add getting on your toes, you’ll see that the straightening and fly of the bar will appear. If you will try it – you will progress. EXPLOSION is very important. It’s important to pay attention to this moment, to feel the movement and the flight of the barbell.

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