Weightlifting is a kind of sport where the technique of performing each exercise requires filigree study, and one cannot do without a theoretical base and pre-training. One of the most beautiful exercises is the snatch. Weightlifting snatch refers to a sharp power technique that requires an athlete not only to have high physical performance, but also the skills of stabilization and coordination of movements and the correct timing. Due to the difficulty and potential health risks, it is not recommended to train snatch without the supervision of a trainer, especially if you are a beginner.
However, the theoretical basis can be studied before going to the gym, so let’s do it now. The advice of professional athletes will help us with this.
Helpful Hints for Practicing the Right Barbell Snatch Technique
Working out each item is a process. It is impossible to achieve great results in just one step.
- Make sure to do full body warmup, static and dynamic stretches before the part of the session where you are ready to do the snatch.
- Learn to do the snatch technically correctly. Do this lightly and slowly at first. The main thing is to develop this skill, and only then increase the progress in working weights. Stand up straight with your toes under the bar and feet shoulder-width apart. Take the barbell with a wide grip from above, bend and arch your back slightly, extend your knees and lift the barbell.
- Dash in one energetic, continuous motion, but not too abruptly. Concentrate energy and strength in the muscles of your legs and back.
- Don’t aim for extreme strength records. Correct technique in every phase of the lift means more than huge weight. In such a sequence, this should appear: first, the correct execution of the exercise and only after that a gradual weight gain.
- Stay over the bar for as long as possible, performing the barbell snatch. While doing this, try to maintain the correct angle of the shoulders in relation to the barbell, while maintaining the balance of the muscles in the legs and back.
- Do not copy videos from YouTube, especially those that demonstrate over extension, moving the pelvis forward. If you try to repeat this in practice, it will turn out that the bar (predictably) will move forward and away from you.
- Use the straps when preparing for a competition when you need to do a lot of sets and reps. The strap helps to firmly and reliably grip the barbell, and protects against the appearance of calluses. In addition, after several lifts, the muscles get very tired, this directly affects the technique for performing the snatch. The straps provide an opportunity to take the load off the forearm, relax the muscles of the arms and focus on the technically correct execution of the lift.
But the most important tip is to exercise regularly. To lift large weights, you need to lift frequently, using different training methods and varying loads. Only in this way can you see progress and get decent sports results.