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Spencer exploding and hitting extension of the ankles, knees and hips (not bad for his first time with these!):
Last week was the dumbbell power snatch, then the overhead squat. Today we combined those movements and worked on the full snatch. This is the fastest and most technical of all the lifts. There are a ton of cues and areas to always fix. The heavier you go the faster you need to be at extending and pulling under the bar. That said it blew me away to watch Spencer learn the movement, make some adjustments and hit the WOD at 95# with no issue. Afterward he practiced and worked up to hit 170# with great technique. I think it’s all in the coaching. 😉
Congrats also to Rhonda who got her first double-under, and Amy who kipped three handstand push-ups with one AbMat today! Jana got her first kipping HSPU the other day too. Practice pays off!
Coaching Tips on the Snatch (also known as Squat or Full Snatch):
- Set up in a deeper squat than your deadlift, with feet right under your hips
- Grip bar at your overhead squat grip
- Utilize the hook grip to avoid pulling with your arms early and to lift more
- Grip the bar and pull down into a squat, pushing the knees out with the chest up and weight on your heels
- Take a deep breath and contract your back and ab muscles
- Lift the barbell off the floor while pushing the weight through your heels into the ground
- Keeping the bar close to the shins and ensuring that the hips and shoulders rise together
- Accelerate the bar past the knees and gently pull the bar up and back as you explosively shrug and push your hips forward
- At the top of the upward shrug simultaneously pull under the bar fast into the overhead squat position
- Keep the bar overhead in line with your shoulders, hips, and heels while in the overhead squat
- Look straight ahead and not down at the floor or ground
- Push your armpits forward while arms are locked overhead as you stand up with the bar
- Complete the rep by ensuring the hips open fully at the top before lowering the bar
For even more in depth training tips on the snatch see this article from Mike’s Gym.
“Learning How to Do Full Snatches” by Bill Starr, CrossFit Journal
“Specializing In Power” with Coach Mike Burgener – video [wmv] [mov]