![]() ![]() The Barbell Snatch requires strength and coordination from many major muscle groups including, Return to standing, pushing with the legs while keeping the core and back stable, elbows and shoulders extended holding the barbell overhead. This may be a very short distance as you may be catching the bar at or near a full squat already, especially if you are using heavyweight. Once you’ve caught the bar lower down into an overhead squat. You should be in an overhead squat position as the bar begins to drop so you can support it on is way down. Catch the bar as it begins to drop again with your elbows fully extended, and your wrists slightly extended so the bar can sit in the base of your palm supported above your forearms. Throughout these initial phases, keep the bar as close to your body as possible.Īs the bar is reaching its highest point, transfer your weight under the bar by squatting down and rotating your elbows under, maintaining a grip on the bar. Pull the bar as high as possible by shrugging your shoulders and bending your elbows to about ninety degrees. ![]() You should be standing tall up on the balls of your feet and leaning back slightly. Begin to slightly bend your elbows as the bar makes contact at your hips. Once the weight has passed your knees, the next phase involves explosively extending primarily at the hips, as well as fully extending the knees and pushing up with your calves. Your back should be in a neutral position with your core braced. The initial phase of the lift is mostly pushing with the legs and extending at the knees. Keep your chest up facing forwards and your upper back muscles engaged. Grip the bar overhand at roughly mid-shin, with your elbows straight. This should be a comfortable spot for the bar to make contact. One way to find your grip width is to stand up straight and slightly extend at the hips, holding the bar wide enough so that when your arms are relaxed, the bar rests between your pelvic bone and your pelvic crest. The starting position for the Barbell Snatch looks similar to that of a conventional barbell deadlift with a much wider grip. Once each phase is performed correctly, you should be able to complete the Barbell Snatch in one smooth, explosive movement. The Barbell Snatch can be broken down into phases to learn the movement. ![]() You should be familiar with using a barbell and excel at exercises such as the barbell back squat, overhead press, and deadlift before attempting the Barbell Snatch. It requires strength, stability and mobility from several joints and muscle groups. The Barbell Snatch is a highly complex movement that may not be appropriate for beginners. Along with the barbell clean and jerk, the Barbell Snatch is one of two “Olympic lifts” performed in weightlifting competitions. The Barbell Snatch is a full-body exercise that involves lifting the barbell from the ground to an overhead position using one explosive movement. ![]()
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