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Power Snatch
December 17, 2018
*Starting Position* 1. Feet at Shoulder Width. 2. Sit and grab the bar with your butt slightly higher than your knees. 3. Back is straight at a 45 degree angle. 4. Your Hook Grip (Thumbs under your fingers) and hand placement should be outside the ring on the bar. Remember this is a wide grip. (ARMS STAY LOOSE!). 5. Eyes fixated at 30 degrees (never look up) **Golden Rule** Shoulder over the bar, bar behind your toes. 1. Everything moves together! When you start, the bar, chest and hips goes up while your knee goes back (into that RDL position). The bar is staying close to the shins as possibles. 2. Keep that 45 degrees back angle until the bar passes your knees 3. Explode the bar up using your hips! Fast and Violent Hip movement (Don't swing your shoulders back). 4. Allow the Bar to Drive on its own, not all Arm Strength. 5. Catch the Bar above parallel to the ground and lock your elbows out. 6. Stand up with the your elbows still locked out and then guide it back to the floor safely. **Key Points** -Keep the Bar Close to your body! The bar will brush off the top of your thigh when you explode the bar up as long as you keep it CLOSE! -If you hit your hip bone, you are pulling the bar with your arms or swinging with your back (No-No).
Power Snatch + Overhead Squat
December 17, 2018
*Starting Position* 1. Feet at Shoulder Width. 2. Sit and grab the bar with your butt slightly higher than your knees. 3. Back is straight at a 45 degree angle. 4. Your Hook Grip (Thumbs under your fingers) and hand placement should be outside the ring on the bar. Remember this is a wide grip. (ARMS STAY LOOSE!). 5. Eyes fixated at 30 degrees (never look up) **Golden Rule** Shoulder over the bar, bar behind your toes. 1. Everything moves together! When you start, the bar, chest and hips goes up while your knee goes back (into that RDL position). The bar is staying close to the shins as possibles. 2. Keep that 45 degrees back angle until the bar passes your knees 3. Explode the bar up using your hips! Fast and Violent Hip movement (Don't swing your shoulders back). 4. Allow the Bar to Drive on its own, not all Arm Strength. 5. Catch the Bar above parallel to the ground and lock your elbows out. 6. Stand up with the your elbows still locked out. 7. Then do an Overhead Squat. 8. Then guide it back down back to the ground. **Key Points** -Keep the Bar Close to your body! The bar will brush off the top of your thigh when you explode the bar up as long as you keep it CLOSE! -If you hit your hip bone, you are pulling the bar with your arms or swinging with your back (No-No).
Power Snatch - PP1
December 17, 2018
Snatch Progression *Grip and Hand Placement* - Use a Hook Grip (Thumb under fingers) and your hands should outside the ring on the bar (bar should be at the waist when standing straight up) 1. Do an RDL into Power Position 1 (MEANS LOWER THE BAR TO ABOVE THE KNEE WHILE KEEPING SHINS VERTICAL). Keep Your Back Straight or Slightly Arched. Keep your eyes fixed on something about 30 degrees down. 2. Explode the bar up using your hips! Fast and Violent Hip movement (Don't swing your shoulders back). 3. Keep the arms loose and allow the bar to drive above the head and your elbows locks out. 4. By the time you catch the bar, your thighs should be above parallel to the ground. When the catch is secure, stand up with the bar still overhead. When you are standing, bring the bar down to the ground. **Key Points** -Keep the Bar Close to your body! The bar can brush off the top of your thigh when you explode the bar up as long as you keep it CLOSE! -If you hit your hip bone, you are pulling the bar with your arms or swinging with your back (No-No).
Power Snatch - PP2
December 17, 2018
Snatch Progression *Grip and Hand Placement* - Use a Hook Grip (Thumb under fingers) and your hands should outside the ring on the bar (bar should be at the waist when standing straight up) 1. Do an RDL into Power Position 2 (MEANS LOWER THE BAR TO BELOW THE KNEE WHILE KEEPING SHINS SLIGHTLY VERTICAL). Keep Your Back Straight or Slightly Arched. Keep your eyes fixed on something about 30 degrees down. 2. When you start pulling the bar past the knees, pull your knee back slightly to allow the bar to stay close to the body. 3. Explode the bar up using your hips! Fast and Violent Hip movement (Don't swing your shoulders back). 3. Keep the arms loose and allow the bar to drive above the head and your elbows locks out. 4. By the time you catch the bar, your thigh should be above parallel . When the catch is secure, stand up with the bar still overhead. When you are standing, bring the bar down to the ground. **Key Points** -Keep the Bar Close to your body! The bar can brush off the top of your thigh when you explode the bar up as long as you keep it CLOSE! -If you hit your hip bone, you are pulling the bar with your arms or swinging with your back (No-No).
Pressing Snatch Balance
December 17, 2018
Snatch Progression *Grip* Make sure the hands are outside the ring on the bar 1. Have the bar rest on your back with your hands at a wide grip with your feet where your would do your Overhead Squat. 2. While keeping the bar where it is, Sit Low and extend your arms at the same time. Lock your elbows out! 3. When you are at your low position and elbows locked out. Stand up with your elbows still locked out. Then bring it back on the shoulders. **Key Point** Allow your shoulders to rotate a bit to make it easier to keep the bar from falling forward or backward.
Snatch
December 17, 2018
*Starting Position* 1. Feet at Shoulder Width. 2. Sit and grab the bar with your butt slightly higher than your knees. 3. Back is straight at a 45 degree angle. 4. Your Hook Grip (Thumbs under your fingers) and hand placement should be outside the ring on the bar. Remember this is a wide grip. (ARMS STAY LOOSE!). 5. Eyes fixated at 30 degrees (never look up) **Golden Rule** Shoulder over the bar, bar behind your toes. 1. Everything moves together! When you start, the bar, chest and hips goes up while your knee goes back (into that RDL position). The bar is staying close to the shins as possibles. 2. Keep that 45 degrees back angle until the bar passes your knees 3. Explode the bar up using your hips! Fast and Violent Hip movement (Don't swing your shoulders back). 4. Allow the Bar to Drive on its own, not all Arm Strength. 5. Catch the Bar in your lowest position and lock your elbows out. 6. Stand up with the your elbows still locked out and then guide it back to the floor safely. **Key Points** -Keep the Bar Close to your body! The bar will brush off the top of your thigh when you explode the bar up as long as you keep it CLOSE! -If you hit your hip bone, you are pulling the bar with your arms or swinging with your back (No-No).
Snatch - PP1
December 17, 2018
Snatch Progression *Grip and Hand Placement* - Use a Hook Grip (Thumb under fingers) and your hands should outside the ring on the bar (bar should be at the waist when standing straight up) 1. Do an RDL into Power Position 1 (MEANS LOWER THE BAR TO ABOVE THE KNEE WHILE KEEPING SHINS VERTICAL). Keep Your Back Straight or Slightly Arched. Keep your eyes fixed on something about 30 degrees down. 2. Explode the bar up using your hips! Fast and Violent Hip movement (Don't swing your shoulders back). 3. Keep the arms loose and allow the bar to drive above the head and your elbows locks out. 4. By the time you catch the bar, you should be in your overhead squat position. When the catch is secure, stand up with the bar still overhead. When you are standing, bring the bar down to the ground. **Key Points** -Keep the Bar Close to your body! The bar can brush off the top of your thigh when you explode the bar up as long as you keep it CLOSE! -If you hit your hip bone, you are pulling the bar with your arms or swinging with your back (No-No).
Snatch - PP2
December 17, 2018
Snatch Progression *Grip and Hand Placement* - Use a Hook Grip (Thumb under fingers) and your hands should outside the ring on the bar (bar should be at the waist when standing straight up) 1. Do an RDL into Power Position 2 (MEANS LOWER THE BAR TO BELOW THE KNEE WHILE KEEPING SHINS SLIGHTLY VERTICAL). Keep Your Back Straight or Slightly Arched. Keep your eyes fixed on something about 30 degrees down. 2. When you start pulling the bar past the knees, pull your knee back slightly to allow the bar to stay close to the body. 3. Explode the bar up using your hips! Fast and Violent Hip movement (Don't swing your shoulders back). 3. Keep the arms loose and allow the bar to drive above the head and your elbows locks out. 4. By the time you catch the bar, you should be in your overhead squat position. When the catch is secure, stand up with the bar still overhead. When you are standing, bring the bar down to the ground. **Key Points** -Keep the Bar Close to your body! The bar can brush off the top of your thigh when you explode the bar up as long as you keep it CLOSE! -If you hit your hip bone, you are pulling the bar with your arms or swinging with your back (No-No).
Snatch Balance
December 17, 2018
Snatch Progression *Grip* Make sure the hands are outside the ring on the bar 1. Have the bar rest on your back with your hands at a wide grip with your feet close to each other. 2. While keeping the bar where it is, Drop down as fast as you can moving your feet out into your overhead squat position. **Your elbows should be locked out before you reach the bottom position.** 3. When you are at your low position and elbows locked out. Stand up with your elbows still locked out. Then bring it back on the shoulders. **Key Point** Allow your shoulders to rotate a bit to make it easier to keep the bar from falling forward or backward.
Snatch Pull
December 17, 2018
*Starting Position* 1. Feet at Shoulder Width. 2. Sit and grab the bar with your butt slightly higher than your knees. 3. Back is straight at a 45 degree angle. 4. Your Hook Grip (Thumbs under your fingers) and hand placement should be outside the ring on the bar. Remember this is a wide grip. (ARMS STAY LOOSE!). 5. Eyes fixated at 30 degrees (never look up) **Golden Rule** Shoulder over the bar, bar behind your toes. 1. Everything moves together! When you start, the bar, chest and hips goes up while your knee goes back (into that RDL position). The bar is staying close to the shins as possibles. 2. Keep that 45 degrees back angle until the bar passes your knees 3. Explode the bar up using your hips! Fast and Violent Hip movement (Don't swing your shoulders back). 4. Keep the arms loose and allow the bar to rise on its own. The bar should be able to get to chest height without actually using too much of your arms. Elbows must stay high, don't let them turn back (too much arm strength). **Key Points** -Keep the Bar Close to your body! The bar will brush off the top of your thigh when you explode the bar up as long as you keep it CLOSE! -If you hit your hip bone, you are pulling the bar with your arms or swinging with your back (No-No).
Snatch Pull - PP1
December 17, 2018
Snatch Progression *Grip and Hand Placement* - Use a Hook Grip (Thumb under fingers) and your hands should outside the ring on the bar(bar should be at the waist when standing straight up) 1. Do an RDL into Power Position 1 (MEANS LOWER THE BAR TO ABOVE THE KNEE WHILE KEEPING SHINS VERTICAL). Keep Your Back Straight or Slightly Arched. Keep your eyes fixed on something about 30 degrees down. 2. Explode the bar up using your hips! Fast and Violent Hip movement (Don't swing your shoulders back). 3. Keep the arms loose and allow the bar to rise on its own. The bar should be able to get to Chest Height without using all of your arm strength. Your Elbows should stay high (if they are turnt backward, you are using too much arms). **Key Points** -Keep the Bar Close to your body! The bar can brush off the top of your thigh when you explode the bar up as long as you keep it CLOSE! -If you hit your hip bone, you are pulling the bar with your arms or swinging with your back (No-No).
Snatch Pull - PP2
December 17, 2018
Snatch Progression *Grip and Hand Placement* - Use a Hook Grip (Thumb under fingers) and your hands should outside the ring on the bar(bar should be at the waist when standing straight up) 1. Do an RDL into Power Position 2 (MEANS LOWER THE BAR TO BELOW THE KNEE WHILE KEEPING SHINS SLIGHTLY VERTICAL). Keep Your Back Straight or Slightly Arched. Keep your eyes fixed on something about 30 degrees down. 2. When you start pulling the bar past the knees, pull your knee back slightly to allow the bar to stay close to the body. 3. Explode the bar up using your hips! Fast and Violent Hip movement (Don't swing your shoulders back). 4. Keep the arms loose and allow the bar to rise on its own. The bar should be able to get to Chest Height without using all of your arm strength. Your Elbows should stay high (if they are turnt backward, you are using too much arms). **Key Points** -Keep the Bar Close to your body! The bar can brush off the top of your thigh when you explode the bar up as long as you keep it CLOSE! -If you hit your hip bone, you are pulling the bar with your arms or swinging with your back (No-No).