By Dr. Greg Shepard and Ollie WHaleym C.S.C.S.

By Dr. Greg Shepard and Ollie Whaley, C.S.C.S.

The Power Snatch is a very viable exercise to select either as a BFS Core Lift or an important auxiliary lift. In our last issue, Coach Ollie Whaley described how the Power Snatch could be incorporated into a BFS Core Lift on Mondays. If you as an athlete or coach decide to put it in as an Auxiliary Lift, two or three sets of five reps can produce great results. It should be noted that the Power Snatch is generally less stressful than the Power Clean. The main difference between Olympic weightlifting exercises and other common weight training movements is that they are more complex and take a little more time to teach.

However, once the coach understands and teaches sound techniques, the athlete will be able to use these exercises to optimize their athletic potential. The STEP I: The athlete assumes the starting position with a wider grip than for Cleans. This allows for greater shoulder rotation and somewhat shortens the distance the bar must travel vertically. Use of the “hook grip” technique (fingers wrapped over the thumbs) is helpful in providing a more secure grip when pulling at high speed, but is not essential. Note arms are straight.

STEP II: This view shows the flat back, eyes straight ahead position as in the Clean. Notice the wider grip necessitates a lower hip position which increases the range of motion for the hip and knee joints. Feet are flat with the bar over the balls of the feet. little extra time required is well worth the benefits fan the individual athicte emphasize that high school coaches should not be intimidated by the Power Snatch. Just follow and study the technique guidelines presented in this article and you will be successful.

STEP III: As in the Clean, the bar leaves the floor under control. Back angle is held constant. Shins are near perpendicular to the floor as bar reaches knee height. Arms are still straight. Stretch the chin. Don’t ever dip the chin towards the chest at this point. Continued on next page 11 POWER SNATCH TEACHING SEQUENCE We teach the Power Snatch in a top down sequence. First find the power position shown in Step IV. extension shown in Step V. Then shrug, extend and lead with elbows as shown in Steps VI and VII. Once this is mastered, snap overhead as in Step VIII.

compound movement in which the athlete begins in the power position, shrugs, resumes power position, shrugs and leads with elbows, reset, then snaps the bar overhead to be helpful in establishing proper motor patterns with beginning athletes. Begin with the empty bar and gradually STEP IV: As the bar passes knees, the hips rotate forward. The athlete is now in the power position and ready to explode upward. This sequence is known as the scoop or double knee bend technique and is vital to correct performance of Cleans or Snatches. It is actually a plyometric movement and can greatly increase jumping ability as well as other skills which require explosive body extension. comfortable.

technique develops, most athletes can Power Snatch between 70-80% of their best Power Clean.

Note arms are still straight and bar is brushing the upper thighs.

STEP VI: The upward thrust causes the bar to jump STEP V: Legs now extend forcefully while shoulders upward. The athlete leads with the elbows above the shrug violently. Arms are still straight and bar is close to the body. We call this the “JUMP” phase. straight vertical path.

Stefan showing another view of Step V and Step VI.

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STEP VIII: Athlete snaps under the bar, shifting feet slightly outward and rebending the knees to catch the bar overhead. The athlete then locks out with the feeling of stretching the bar to hold it securely overhead. Proper grip width shows arms at approximately 45 degree angles. Continued on page 16 14 COST $17.95 HARD BOUND EDITION State-of-the-Art 21st Century Training Secrets. Now put into Total Program. Especially written for the High School Athlete and Coach.

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From BFS Magazine — Winter 1990. Part of the BFS Magazine Archive (1980–2014).