The Snatch can be one of the most complicated lifts. Some days you might have no misses and one day and miss every single rep. Training technique is vital when it comes to the olympic lifts. Here are a few ways you can improve in the snatch…
Overhead Squat
If you lack overhead strength, it will be hard catching and holding the weight.
Start with light weight (maybe even the PVC) and focus on pressing the bar up while rotating your arm pits forward. Make sure you stay upright and tight in the belly. As you squat continue to press up on the bar to remain in a stable position. Returning to standing position, make sure your chest stays up and you’re not leaning forward.
Snatch Balance
This helps when get under the bar too slow and also have balance issues in the catch position.
Use light weight (empty barbell) in the beginning. Dip and drive as you would in a Jerk while pushing yourself under the weight into a deep squat as fast as possible. Lock the elbows immediately and continue to press up against the bar. Keep your chest up.
Snatch High Pull
This will help to keep the bar close to your body. It is also a great exercise to gain strength on the pull.
Start from the ground (or mid shin when using just the barbell). To perform a snatch pull, take the elbows high and to the sides after extending your hip while keeping the bar close to the body. The bar should reach about chest height at the top of the pull.
Elli
