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Author Topic: Power Snatch manual  (Read 10866 times)

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seifullaah73

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Power Snatch manual
« on: December 12, 2021, 07:46:40 pm »
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What I thought about the power snatch was all wrong, I used to do high hang snatch by holding the bar at the hip crease and then using the hip to push the bar up but that is wrong but rather I should be jumping up and the extension from slight knee bent and shoulder over bar to straight up will look like you are thrusting the bar but you are not.

Found quite a few instructional videos from oleksi torokhti.

It's a very technical lift and difficult that if rushed can result in an injured pelvic bone.

<a href="http://www.youtube.com/watch?v=ygoz0ANCcto" target="_blank">http://www.youtube.com/watch?v=ygoz0ANCcto</a>

<a href="http://www.youtube.com/watch?v=KP6JyqqNS1I" target="_blank">http://www.youtube.com/watch?v=KP6JyqqNS1I</a>
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

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Re: Power Snatch manual
« Reply #1 on: December 13, 2021, 10:31:23 am »
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What you did before is called a hip power snatch, something only throwers do.
And even then it's not your hip throwing the bar up, it's still your legs doing the work just like jumping

in a proper power snatch you end up in a RDL position before your knees rebend forward under the bar allow you to use your quads with a stretch reflex
Although it should happen automatically by keeping the bar close to the body

Just try and keep the bar vertical in motion while close to the body, it should hurt anything
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seifullaah73

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Re: Power Snatch manual
« Reply #2 on: December 16, 2021, 03:54:47 pm »
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Quote from: CoolColJ on December 13, 2021, 10:31:23 am

in a proper power snatch you end up in a RDL position before your knees rebend forward under the bar allow you to use your quads with a stretch reflex
Although it should happen automatically by keeping the bar close to the body

Just try and keep the bar vertical in motion while close to the body, it should hurt anything

I like this explanation a lot of just keeping the bar under your shoulder and in a vertical motion instead of trying to get my torso at a certain angle.

Just need to get over the fear of not pulverising my pubic bone.

Today I did it slowly and in stages, I moved the bar from the floor to the knee, then from the knee to the hip while keeping shoulders over bar and then from there jump and drive elbow up and whip the bar above head. pausing at end of each stage.

Tricky part is the smooth motion from the knee to the hip and to driving the bar up without smashing my pubic bone into the bar.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

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Re: Power Snatch manual
« Reply #3 on: December 16, 2021, 11:07:55 pm »
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Quote from: seifullaah73 on December 16, 2021, 03:54:47 pm

Tricky part is the smooth motion from the knee to the hip and to driving the bar up without smashing my pubic bone into the bar.

you should not be smashing anything, if you are that means your swinging the bar instead of propelling it vertically by "jumping"


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seifullaah73

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Re: Power Snatch manual
« Reply #4 on: December 17, 2021, 07:32:19 am »
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Quote from: CoolColJ on December 16, 2021, 11:07:55 pm
Quote from: seifullaah73 on December 16, 2021, 03:54:47 pm

Tricky part is the smooth motion from the knee to the hip and to driving the bar up without smashing my pubic bone into the bar.

you should not be smashing anything, if you are that means your swinging the bar instead of propelling it vertically by "jumping"

This usually happens when I become upright and thrusting may hips into the bar to push it up maintaining that momentum, which is wrong and need to stop, just need to practice.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/
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