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6 Exercises to Improve your Snatch



“I suck at the Snatch.  I want to get better at it”

Does that sound familiar?  If it does then you’re in luck! 

Or maybe you enjoy the movement, but just want to practice it more.  Then you’re in luck too!

Our current strength focus of squats is coming to an end and that means two things.

  1. You’re going to get to re-test the movement to see how much you’ve improved
  2. We are starting into a new strength focus.  The Power Snatch.

Over the next 6 weeks you’ll be seeing more days programmed with our practice sessions of the power snatch to dial in your positions, technique and efficiency of the lift.  In addition to simply performing the lift more often there is more that can be done if you really want to improve your lift.  Especially if you’re already somewhat proficient in the movement.  It’s called ‘Accessory Work’ and is meant to compliment the lift by isolating certain movements or positions to strengthen them in ways that simply performing the lift itself won’t do.

Here is our prescribed accessory work for the Snatch explained in a video by Coach Terrence.

Below is the prescription of the movements with a video accompanying to explain the movement in detail.  

Click on the exercise to open the video in a new window.

 

5 sets:

3-Position Halting Snatch Deadlift x 3 reps @80-110% of your Snatch 1RM, 3 second pause at each position

Wide Grip Strict Pull-Up x 3-6 reps @31X0 Tempo, Use a band for assistance if necessary

 

5 sets:

Snatch Grip Push Press from Behind the Neck x 3 reps @Tough Weight (A good goal to shoot for is around 60-80% of your Snatch 1RM, or 75-85% of your Push Press 1RM)

GHD Hip Extension x 10-15 reps @30X1, Hold a dumbbell to your chest if that is not too challenging

 

Extra Mobility Work:

Partner or Kettlebell Shoulder Internal Rotation ‘Smash’ x 2-3 minutes per arm

Medicine Ball or Foam Roller ‘Keg’ Stretch x 3-5 minutes total

 

If you would like to perform this accessory work, or maybe just some of it but aren't sure if you’re doing it right then there’s a perfect situation to schedule a Private Session with your Coach here at Forge Valley Fitness.